Professional Swim Workouts by Professional Swim Coaches
Mar 3, 2016 – Podium Swim Club – High School Threshold Set

Mar 3, 2016 – Podium Swim Club – High School Threshold Set

We’re picking up the pace after a recovery day. The key focus of our main set is to culminate a nice aerobic session with a threshold set of descending 100’s.

Not a lot, but just enough to really work some of the guys towards the end. Our continued focus on solid kicking includes a set early on in the warm up, and we do continue our form and mechanics focus near the end.

Workout

Warm-up:
600 choice
6 x 50 kick @ 1:10 / 1:15
4 x 100 Build back 50 @ 1:30 / 1:40

Main sets:
10 x 50 Burst 25 w/ hard turn (can do stroke) @ :50

8 x 75 Free or IM Steady / tempo @ 1:15

10 x 50 Burst 35 (can do stroke, no breathing in and out of turn) @ :50

9 x 100 as
2 @ 1:20 / 1:30 – 2 @ 1:15 / 1:20 – 2 @ 1:20 / 1:30 – 3 @ 1:10 / 1:15

Drills / individual work (2 times through):
6 x 25 drills @ :30
3 x 50 1st length stroke @ 1:15

5 x 200 @ 2:30 / 2:40

Cool down:
600 easy

Workout Total: 4300

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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