Mar 23, 2018 – Podium Swimming – High School Day 23 – Spring Break Training Camp Day 1

Our first day of Spring Break training. Really working in the primary main set.

The 100’s we were targeting :10-:15 rest. So about 100 effort + :07-:10. The 25’s are absolute max effort. And as we always work on our under-waters, we utilized “The Brick” to emphasize core engagement and good form on the breakout 25’s. If you don’t have Brick Boards at your disposal, just work on 10-15 yard efforts before coming up to the surface and kicking on the back.

Workout

Warm-up:
500 choice
500 pull (Paddles, Pull Buoy, Snorkels)

Pre set (4 rounds):
50 as 25 kick, 25 swim @ 1:00
100 as 50 kick, 50 swim 1:45
150 all swim @ 2:15

Main sets:
8 rounds:
75 @ 1:10 Free or IM
125 free @ 1:40
> 1 min after 4 rounds

4 rounds:
2 x 100 @ 1:15 in rounds 1-2, 1:10 in rounds 3-4
1 x 75 @ 1:10
1 x 25 @ 1:00 Sprint (Free or stroke)
2 x 25 @ :40 – Underwater dolphins with Brick board; 10-15 yards, then kick at surface
> 1 min rest

Cool down:
1000 with fins, paddles, snorkel

Workout Total: 6200

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


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