Professional Swim Workouts by Professional Swim Coaches
Mar 21, 2016 – Podium Swimming – High School Spring Break Training Camp Day 1

Mar 21, 2016 – Podium Swimming – High School Spring Break Training Camp Day 1

The week of spring break here in the states is one that we take advantage of from a training standpoint. Good volume, solid intensity, and good weights/dryland.

The first day focused on quality high aerobic work for the the stroke and sprint group, and some solid volume at a high aerobic level for the distance group. Nothing too intense today (as tomorrow is going to be a lot of fun for the boys!).

Workout

Warm-up:
800 choice as 50 swim, 50 kick

8 rounds:
50 kick @ 1:00
2 x 25 swim – build to fast @ :30

600 with fins (15 underwater breakout off each wall)
400 pull no pads

Main sets:
8 rounds:
75 fl, bk, br @ 1:30
125 free @ 1:45/ 1:50 / 2:00
> 1 min after 4 rounds

6 x 200 as 1-3 25 stroke strong/quick; 4-6 50 stroke strong / quick @ 3:00

Sprinters (4 rounds):
4 x 50 stroke @:50
15 burst, 25 burst, 35 burst, 50 HARD
150 (200) free @ 3:00

Distance:
2 x 500/400 @ 1:15-1:20 base (6:15-6:40 / 5:00-5:20)
steady 500. Desc the 400’s.

Cool down:
400 choice

Workout Total: 6800-7200

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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