Professional Swim Workouts by Professional Swim Coaches
Mar 22, 2016 – Podium Swimming – High School Spring Break Training Camp Day 2

Mar 22, 2016 – Podium Swimming – High School Spring Break Training Camp Day 2

Today was a tough day. Most likely one of the biggest – or one of the two bigger – days this week. High aerobic, running to solid threshold efforts.

Volume, intensity, but ending with some easier aerobic work to lead into a nice cool down. The guys worked hard at this today – fast lane closed the 100’s in 1:01’s.

The main set was inspired by a legend in the swimming community here in Colorado Springs (and, well, I suppose nationally and internationally.) He used to have the resident Triathlon team at the Olympic Training Center do this workout (in LCM) on a regular basis. We’ve adapted it to SCY, and adjusted send-offs as needed. We did this main set last year during our Spring Break Training Camp, and it’s now a regular fixture.

Workout

Warm-up:
800 choice

8 rounds:
50 kick max @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:40 / 1:45

Main sets:
500 Tempo @ 1:00 rest
5 x 100 @ 1:30
400 Tempo @ :45 rest
4 x 100 @ 1:20 / 1:30
300 Tempo @ :30 rest
3 x 100 @ 1:15 / 1:20
200 HARD @ :30 rest
2 x 100 @ 1:10 / 1:15

200 easy

12 x 50 as 1-3 Easy, 4-6 Burst 8/4, 7-9 Build 25 Fast turn/breakout,
10-12 FAST (stroke 1 length only) @ 1:00

Cool down:
500 choice with snorkels / pads

Workout Total: 6500

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz