May 15, 2018 – Podium Swimming – High School Day 62 – Taper Day 13

Taper continues. Shorter session, but still some good quality. Longer warm-ups with a focus on form and mechanics. Then a short amount of fast efforts for everyone before we break out into different groups.

Sprinters get a short set of some fast efforts with lots of active recovery. Distance group has a short set of 500 pacing. Target times on the 50’s are key here – looking for about :10-:12 rest. Nice easy cool down and then starts and relay exchanges.

Workout

Warm-up:
300 easy / choice
200 kick
300 pull (no paddles)

12 x 50 done as 1 Drill, 1 DPS @ 1:10
> Work on your stroke / strokes
Bk: Dolphin back / 3 stroke – 8 kick w/ double arm back
Br: 3 kick, 1 stroke / flutter kick / dolphin kick
Fly: 2R 2L 2 Full / 4 kick 1 pull / skips — Fr: 3⁄4 catchup / Fist swim

Main sets:
400 kick with fins (breast – 300 with Finis fins)

6 x 50 done as Odds = burst 4/6 – Evens aerobic @ 1:00

2 x 50 choice (build to hard turn / breakout; cruise 20y) @ 1:00
100 easy @ 3:00
6 x 25 choice done as 1x fast, 1x easy @ :45

Sprint Group (2 rounds):
1 x 100 done as build 50, cruise 50 @ 1:45
1 x 50 DPS 1:00

Distance Group:
5 x 50 500 pacing @ :40

Cool down:
1 x 400 with paddles / snorkel

> Starts / Relay exchanges <

WORKOUT TOTAL: 3400

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