Professional Swim Workouts by Professional Swim Coaches
Mar 9, 2016 – Podium Swim Club – High School Mid-Week Meet Prep

Mar 9, 2016 – Podium Swim Club – High School Mid-Week Meet Prep

This mid-week workout is two days before our first High School dual meet. Breath control, good turns and breakouts, all come into play today.

Our focus today, before an easier session tomorrow, is a little extra yardage for our distance guys (but easier than our threshold set the previous day) and some good race-specific work for our sprinters. As always, times and send-off’s can / are adjusted as needed. But for the most part I try to have my guys push themselves, and challenge themselves, every step of the way.


400 choice
300 kick
300 pull with pads / snorkel

8 x 100 Descend 1-4 @ 1:30 / 1:40

Main sets:
24 x 75 Pull with pads & buoys. By 25, breath bilateral 3-5-7, or 3-5-3
1-6 @ 1:15, 7-12 @ 1:10, 13-18 @ 1:05, 19-24 @ 1:00 or hold at 1:05
> Break at 12 for 1 min if needed

Sprinters (6 rounds):
100 kick @ 1:40 strong.
4 x 25 @ :25 stroke FAST with a turn hard.
2 x 25 strong on :30

Distance (2 rounds):
600/400 @ 1:10-1:15 base (faster on 2nd round)
So 7:00-7:30 / 4:45-5:00 (adjust as needed)

> Starts & Turns – Working on breakouts. Breaststrokers working pullouts. Usual suspects here for starts and turns.

Cool down:
600 choice

Workout Total: 5750-6050

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

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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]

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