Mar 3, 2018 – Podium Swimming – High School Day 6 – Sprint / Distance Day

After our recovery day, we got back to work. For the Sprinters / IM’ers we focused on strong 50 yard efforts and good burst efforts.

Good amounts of rest ensuring high quality. I gave an extra break after 5 rounds. For the distance group I wanted the 200’s at a strong aerobic effort, and the 50’s strong. I gave a break after 4 rounds, as well as a break after round 7 so the final round could be really hammered!

Workout

Warm-up:
600 choice
400 done as 50 back / 50 free

12 x 75 @ 1:15. 25 kick, 50 swim

Main sets:
2 rounds:
2 x 150 free @ 2:10 – 2:20 aerobic
3 x 100 free or IM 1:0 – 1:40
4 x 50 – do some stroke here @ :45 – :50
> Flip turns at end of 50’s QUICK

Distance Group (8 rounds):
1 x 200 @ 2:30-2:45 – aerobic
1 x 50 STRONG @ :50 – 200 pace

Easy 200

Sprint / Stroke Group (10 rounds):
1 x 50 @ :50 strong (free or stroke)
1 x 100 burst 4/8 at start of 1st and 3rd length @ 1:40

Easy 200

All Groups:
100 / 200 / 300 / 4 x 100 kick @ 1:50 / 3:40 / 5:30 / 1:50

Cool down:
8 x 50 @ 1:00 done as 25 drill, 25 swim

Workout Total Sprint: 6400 – Distance: 7100

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