May 14, 2018 – Podium Swimming – High School Day 61 – Taper Day 12

After our easy shake out swim on Saturday, we do a little more work here. Some aerobic swimming, but we finish with some fast efforts.

Send-offs keep things very aerobic with good rest. But the last couple of sets are high quality. The 50’s had guys matched up to do some racing. At this stage the guys were asking who’s doing what stroke for the 50 and they made sure they were going after each other with some good competition.

Good kicking efforts – but aerobic – while they were chatting it up it wasn’t super conversational! Then that good aerobic swimming and then the fast efforts. Shorter practice as we have 4 days until State prelims.

Workout

Warm-up:
600 swim

6 rounds:
2 x 25 under-waters @ :40
2 x 50 done as 1x drill, 1x swim @ 1:00

Main sets:
100 – 200 – 300 kick @ 2:00 base

1 x 500 with snorkel / pads

1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 200

6 x 25 done as 1x fast, 1x easy @ :45
1 x 50 fast from blocks

Cool down:
400 choice

WORKOUT TOTAL: 3900

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