Professional Swim Workouts by Professional Swim Coaches
Mar 24, 2017 – Podium Swimming – Aerobic Masters Session

Mar 24, 2017 – Podium Swimming – Aerobic Masters Session

A little straight up endurance for the Masters club. Nothing too fancy, but we did bounce around the distance and efforts a little bit.

We kept it aerobic (based on a 1:15 base 100 time for most). Steady aerobic at the beginning – higher aerobic at the end. Good yardage, and a nice solid base / endurance set.

Workout

Warm-up:
600 choice

6 x 50 1st length fist swim, 2nd length swim on 1:00 / 1:15
6 x 75 Middle length kick @ 1:30 / 1:45

Main set:
400 @ 5:30
300 @ 4:15
2 x 200 @ 2:50
300 @ 4:10
200 HARD

2 Rounds:
125 – 75 @ 2:15 – 1:15

Cool down:
200 easy

Workout Total: 3700

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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