Mar 16, 2018 – Podium Swimming – High School Day 17 – Kicking and Speed Efforts

Coming off two dual meets in the week, a good quality workout but shorter in duration again so we can work hard at the Saturday practice.

Still some good quality efforts. Intervals are keeping efforts aerobic at the end. :10-:15 seconds ideally on the the last couple of 200’s as well as the final main set.

If you don’t have Brick Boards available, you can just make it a strong kick on a 1:40-1:45 send-off. We use “The Brick” to engage core and to work on body position.

Workout

Warm-up:
500 Choice
right into
6 x 100 pull @ 1:40 (paddles, buoy, snorkel)

2 rounds:
2 x 75 @ 1:15 breathe 3-5-3
1 x 50 @ :50 build
1 x 100 @ 1:30 burst 4/8

Main sets:
8 rounds:
100 kick with brick boards @ 2:00-2:30
4 x 25 swim @ :30 done as #1-2 burst 3/6, #3 strong, #4 easy

100 easy

4 x 200 done as #1 50 hard @ 2:40, #2 75 hard @ 2:40, #3-4 100 hard

5 rounds:
(Watch, maybe cut this short)
1 x 100 @ 1:20 / 1:30 strong (200 effort)
2 x 25 @ :30 – one fast one drill
> 1 min after 3 rounds

Cool down:
300 Choice

Workout Total: 3500

This workout was provided by Podium Training Systems Coach Dave Burgess.


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)
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