Professional Swim Workouts by Professional Swim Coaches
Mar 8, 2016 – Podium Swim Club – High School Meet Week Kick-Off

Mar 8, 2016 – Podium Swim Club – High School Meet Week Kick-Off

Two weeks into our regular High School season, and we have a meet coming up. With that in mind, we are starting to have fully periodized weeks.

As opposed to the pre-season and first week of regular season where we had full-on build weeks.

This early week session has a focus for both the sprinters, and the distance guys. The sprinters get some good burst efforts as well as good aerobic 100’s. The distance group has a couple great pacing / lactate tolerance sets.

Workout

Warm-up:
800, 600, 600, 800

3 rounds:
2 x 50 @ 1:00 kick Hard effort
100 kick @ 1:45

12 x 50 Free or IM order; Think DPS (Can do 1st length stroke, 2nd free);
Descend 1-3, 4-6, 5-9 @ 1:00

4 x 200 free @ 3:00 / 3:15

Main set – Sprinters:
8x {100 + 2 x 25}
100’s at 1:15-1:20
25’s @ :30. Burst 8 strokes free / back, 5-6 strokes fly / breast
> Break 1 min after 4 rounds

Main set – Distance:
2 x 500 broken up as 25-25-50 — 25-75-50 — 50-75-25 — 50-25-25;
95+% effort. :10 between each.
> 1 min after each 500

10 x 50 @ :40. Goal 500 pace (:30 target or better)

10 x 75 with fins; 15y breakout on middle length; Stretch it out. @ 1:15 / 1:20

2 x 100 @ 1:20 / 1:30
2 x 100 @ 1:15 / 1:20
2 x 100 @ 1:10 / 1:15

Cool down:
400 easy choice

Workout Total: 5750-6050

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz