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.


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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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