May 1, 2018 – Podium Swimming – High School Day 50 – Taper Day 2 – Recovery

Easier day on day two of taper. Still including some quality burst efforts, but we start with some good aerobic swimming including some fast efforts.

Just strong pacing – not full on sprint efforts. Less intensity. Good amounts of rest with easier send-offs. Looking for :20 rest + on the aerobic swims and more on the recovery 100’s. Just good aerobic efforts.

Workout

Warm-up:
400 swim
400 done as 50 drill, 50 swim (Adam –> forearm fulcrums?)

Right into:
800 with fins done as 400 kick (no board), 400 swim

Aerobic efforts:
50 / 150 / 300 / 200 / 150 / 100 / 50 @ :45 – :55 base
(:45/:55, 2:15/2:45, 4:30/5:30, 3:00/3:40, 2:15/2:45, 1:30/1:50, :45/:55)

Main sets:
4 rounds:
2 x 25 @ :30 Burst 4/8
1 x 50 @ :45 – :50 harder effort; good turns; stroke or free
1 x 100 @ 2:00 Cruise

2 rounds:
1 x 100 @ 1:30 aerobic
1 x 200 @ 2:45 aerobic
4 x 50 @ :50 done as odds easy – evens fast

1 x 50 FAST from a push (timed)

Cool down:
1000 with paddles & snorkel

Workout Total: 5850

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


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