Professional Swim Workouts by Professional Swim Coaches
Mar 2, 2017 – Podium Swimming – Masters Aerobic Workout

Mar 2, 2017 – Podium Swimming – Masters Aerobic Workout

I’ve got a couple Triathletes (well, more than a couple) in my Masters club. We’ve been doing some threshold work lately, and we’ve moved back to aerobic work.

A good amount of rest on all repeats. But the effort needed to be up in the high aerobic realm. If done properly, even with lots of rest, there should be some tired athletes in the water.

Workout

Warm-up:
500 choice (mix it up)

2 rounds:
75-50-25-150 @ 1:20 – :50 – :30 – @ 2:30
75-50-25 done as 25 fast; 150 cruise

Main set:
2 x 50 free build @ :50
100 choice FAST @ 2:00
150 free easy @ 3:00
4 x 50 free descend 1-4 @ :50
2 x 100 choice FAST @ 2:00
150 free easy @ 3:00
3 x 100 free descend 1-3 (harder efforts) on 1:50
4 x 50 HARD @ :45

100 Easy

6 x 75 @ 1:15

Cool down:
200 choice

Workout Total: 3250

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


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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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