Mar 2, 2018 – Podium Swimming – High School Day 5 – Recovery Day

An easier day after a couple of hard sessions. Some longer efforts in the warm-up, and the pre-sets are just getting the body moving a little.

One primary main set with some good quality, then into a good cool down and them some starts and turns work. Again keeping things aerobic after the burst efforts. Recovery day with lower volume as we’ll do some longer swimming on Saturday.

Workout

Warm-up:
400 choice + 400 done as 25 kick 25 drill
Right into:
800 with fins done as 400 kick (no board), 400 swim

12 x 75 @ 1:15 done as 25 choice fast / 50 free
> 1 min rest
4 x 75 stroke fast @ 1:30

Main sets:
8 rounds:
1 x 100 free @ 1:30 – 1:40
1 x 50 build @ :50
1 x 50 burst @ 1:00

400 easy with fins and paddles

> Starts / turns ~20-30 mins <

1 x 50 from blocks

Workout Total: 4800

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