Mar 28, 2018 – Podium Swimming – High School Day 25 – Spring Break Training Day 3

Day three of Spring Break training. We start with a dryland session and did some plyometrics, weights, and core work.

Then into the pool. A straight forward aerobic conditioning day. Some burst efforts were tossed in to keep working on a little sharpness, but all in all this was an endurance day for most. However, as it is spring break training we did allow the guys to have a little fun at the end. “Sharks and Minnows” is always a favorite.

Workout

Warm-up:
600 swim
6 x 100 done as 50 kick, 50 swim @ 2:00

4 rounds:
1 x 50 build @ :50
1 x 75 @ 1:10 (stroke or free first length)

Main sets:
4 rounds:
1 x 200 @ 2:30-2:40 aerobic
4 x 50 @ :50 burst 4/8

5 rounds:
1 x 100 kick @ 1:50
3 x 50 done as 1 free, 1 stroke, 1 free @ :50

300 / 400 @ 1:15 – 1:20 base / 5 x 100 @ 1:20

400 pull with pads, buoy, snorkel

> Sharks / Minnows (as long as time allows) <

Workout Total: 6200

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


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