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.


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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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