May 2, 2018 – Podium Swimming – High School Day 51 – Taper Day 3

We continue our taper – three full weeks of taper to be exact; so it’s not entirely easy at the beginning!

Warm-up is good kicking and aerobic swimming – nothing too fancy. Sprint group gets some good pacing and speed work. Good efforts for the sprinters – really have to work the hard efforts. Distance group gets some solid aerobic volume. The distance guys just need to keep it aerobic – though descending the 300’s isn’t a bad idea! Not a lot of yards, but good quality.

Workout

Warm-up:
600 swim
400 done as 50 drill, 50 swim

4 rounds:
1 x 50 kick @ 1:00
1 x 100 swim aerobic @ 1:30
1 x 50 swim (free or 25 stroke) @ 1:00

Main sets – Sprint Group:
4 rounds (can do stroke):
4 x 25 done as 1x easy, 1x fast @ :40
2 x 50 done as 1x = 35y, 1x = easy @ 1:00
> easy 100 after 2 rounds

4 rounds:
2 x 75 strong @ 1:00
1 x 50 easy on 1:15
1 x 50 fast @ 1:30

Main sets – Distance Group (3 rounds):
1 x 600 @ 1:15 base (7:30)
1 x 300 @ 1:15 base (3:45)
> break after 2 rounds; descend the 300’s

Cool down:
500 choice easy

Workout Total Sprint: 3700 – Distance: 4600

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


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)
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