Mar 6, 2018 – Podium Swimming – High School Day 8 – Sprint / Distance Groups

Working the IM/Sprint group and the distance boys today. The sprint set focuses on good quality, fast, swimming. Free or stroke.

A little extra rest in the middle is added to ensure that fatigue doesn’t take too much of a toll. The distance boys are doing a longer aerobic swim today, followed by a 500 pacing set. Then everyone finishes with some 75’s pull doing some bilateral breathing work.

Workout

Warm-up:
400 choice
300 pull with pads / snorkel

12 x 25 with fins (shorties) – Underwater breakouts / dolphins @ :40

10 x 50 done as Odds drill @ 1:00 – Evens build to fast @ :50

Main set – IM & Sprinters:
6 rounds:
1 x 50 kick strong @ :50
4 x 25 stroke FAST with a fast turn @ :30
1 x 50 easy on 1:00
1 x 50 @ 1:00 fast
> break after 3 rounds

8 x 75 done as Odds 50 free, 25 stroke – Evens free – 50 fast, 25 cruise @ 1:10

Main set – Distance:
200 / 400 / 600 – aerobic 1:20-1:30 base
500 done as 5 x 100 @ :10 rest; descend 1-5

10 x 50 Target 500 time; :30 or better; 1 min after 10 @ :40

16 x 75 Pull with pads & buoys by 25 breath 3-5-3; no breathe on 1st stroke @ 1:05/1:10/1:15
> break at 12

> Starts / Turns <

Cool down:
200 choice

Workout Total Sprint: 5000 – Distance: 5100

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