Mar 19, 2018 – Podium Swimming – High School Day 19 – Pre-Meet Sprint & Distance

Another pre-meet practice session. Nothing too strenuous as we’re coming in to the last meet during a hard seven day stretch.

Good longer warm-up sets, into a short quality set for everyone – good burst and fast efforts – working on good turns and breakouts. Then the Sprint and Distance guys do some separate work, just getting the HR up a little bit and then a nice longer cool down.

Workout

Warm-up:
600 choice
5 x 100 kick moderate (work the legs) @ 2:00

10 x 50 @ :45 done as
#1-5 DPS (check # of strokes)
#6-10 Build to strong; solid turn / breakout to at least 10y; no breathing off turn

500 done as 50 swim, 50 drill (can use pads, snorkel, etc.)

Main sets (6 rounds):
6 x 25 :30 Burst 4/8
1 x 50 @ 1:00 build free or stroke; fast turn / breakout

Main sets – Sprint Group:
6 x 100 IM or Free @ 1:30 / 1:40

Main sets – Distance Group:
200/300/400 @ 1:20 / 1:15 base

Cool down:
200 choice
200 pull; no pads
300 easy swim

Workout Total Sprint: 4100 – Distance: 4400

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