Mar 5, 2018 – Podium Swimming – High School Day 7 – Speed and Stroke Work

Working on some speed for both freestylers and IM’ers. In the main sets, good efforts on the bursts with a good focus on good turns and breakouts. All efforts should give just enough rest to maintain the quality and intensity. Adjust as needed. Good active recovery is important.

Workout

Warm-up:
500 choice
300 kick (no fins)

1 x 100 + 1 x 200 + 1 x 300 + 4 x 100 kick all @ 1:50 – 2:05 base

6 x 150 done as 50 stroke, 100 swim @ 2:10 / 2:15

Main sets:
5 rounds:
4 x 50 stroke (or free) done as 15 burst, 25 burst, 35 burst, 50 hard (no breathing out of turns) @ :50

2 rounds:
2 x 25 @ :40 at 50 effort / pace
4 x 100 @ 1:30 / 1:40 free – 200 pace
2 x 25 stroke @ :40 at 50 pace
200 cruise

400 free with snorkels and paddles

2 rounds:
200 @ 2:30 / 2:40 (negative split)
2 x 50 @ :50 aerobic
1 x 50 MAX @ 1:00
100 easy on 2:00

Cool down:
400 easy choice

WORKOUT TOTAL: 6300

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