Mar 7, 2018 – Podium Swimming – High School Day 9 – Recovery

An easier day after some hard work from the guys. Good technique on the 50’s, good breakouts, are key. Then just working the legs a little bit. The main sets start out with some good aerobic swimming. A little more effort on the back half of the ladder, but really just stretching it out. Then a little quality tossed in to keep everyone sharp. Working on starts and turns is something we’ll be doing more of this season. Followed by a slightly longer cool down.

Workout

Warm-up:
800 done as 400 choice, 400 (25 kick / swim)

12 x 50 @ :50 with fins done as
1-4 = 15+ yards underwater,
5-8 = 10y underwater into a 4/6 burst,
9-12 = 200y effort

4 x 125 kick; moderate (work the legs) @ 2:15 / 2:20
> Take :05 if you can’t make cut off

Main sets:
50 / 100 / 150 / 200 / 200 / 150 / 100 / 50 @ :45-:55 base
(:55 base do 200 one time); faster coming down

Easy 400 pull; no paddles; long and strong

12 x 50 @ :50 – 1:00 done as #1 = burst 2/6 – #2 = burst 4/8 – #3 = burst 6/10

2 x 50 @ 1:00 done as 1 easy, 1 FAST

4 x 200 @ 3:00 done as
1x (150 strong, 50 easy), 1x (100 strong, 100 easy),
1x (50 strong, 50 easy), 1x 200 strong

> Starts / Turns <

Cool down:
600 done as 300 with pads and snorkel, 300 easy

WORKOUT TOTAL: 5100

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