Professional Swim Workouts by Professional Swim Coaches
Mar 23, 2016 – Podium Swimming – High School Spring Break Training Camp Day 3

Mar 23, 2016 – Podium Swimming – High School Spring Break Training Camp Day 3

Well, due to a crazy spring snow-storm, I had to cancel practice this morning. Usually on the Front Range of Colorado we don’t get a heck of a lot of snow.

But today, well…what was on tap was a recovery day after yesterdays solid threshold session. Focus is on a little speed, stroke work, and good turns and breakouts.

The set of 200’s and 100’s towards the end would have/might have been scratched if time was short as I wanted to work on some starts and turns near the end of the session. We’ll integrate some of this into our session tomorrow, but at least they got a rest day today!


400 choice, 300 kick, 300 pull with pads & snorkel

16 x 50 Drills @ 1:00 / 1:10 (breaststroke)

20 x 25 with fins (15 y breakouts – STREAMLINE) @ :40

Main sets:
16 x 50 as 3 free, 1 stroke @ 1:00

12 x 50 as 2 free, 1 stroke (GOOD TURNS AND BREAKOUTS**) @ :50

3 x 200 – 75 build stroke @ 3:15
3 x 100 – 25 max stroke @ 2:00

8 x 50 as 1 free, 1 stroke (GOOD TURNS AND BREAKOUTS**) @ :50

4 x 50 All stroke or IM @ 1:00

> Starts / Turns

400 easy

Workout Total: 5300

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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