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.


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)
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