Professional Swim Workouts by Professional Swim Coaches
May 23, 2017 – Podium Swimming – Masters Speed Set / Triathlete Focus

May 23, 2017 – Podium Swimming – Masters Speed Set / Triathlete Focus

Working with my US Masters Swimming club, I’m fortunate to have a few professional triathletes join me at the pool.

It’s an honor and a pleasure to work with them and have them trust me with their swimming workouts. That said, they know that they need to work on speed just as much as they need to work on endurance and form. Just like they go to the track to work on running speed, they know the same efforts in the pool will increase their overall pace as they work on sprint speed efforts (while maintaining form, of course).

Lots of rest for the fast efforts in the main set, ensuring that the efforts can be repeated. Active recovery assists in that effort. The key is to have goal pace / times for each fast effort be much faster than race pace effort – knowing their base 100 times assists in this. It’s a shorter set in regards to volume. But the quality is very high. If done correctly, your swimmers should be pretty beat / tired at the end. It’s a quality hour of work.

Workout

Warm-up:
400 easy – Choice
8 x 50 Drill frist length (Fist, dog paddle, Tarzan) on 1:00 / 1:10 400
4 x 75 Kick 1st length, build last 50 on 1:45 300

Main set (2 rounds):
4 x 25 max on :45
1 x 50 easy on 1:30 4.5
2 x 25 max on :45 1.5
1 x 50 max on 1:30
1 x 50 easy on 1:30 3
1 x 50 max on 1:30
2 x 25 max on :45
1 x 50 easy on 1:30
4 x 25 max on :45 4.5
> Easy 50 / regroup (1:30) repeat

Cool down:
300 choice

Workout Total: 2500

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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