Professional Swim Workouts by Professional Swim Coaches
May 3, 2016 – Podium Swimming – High School Circuit Training Day

May 3, 2016 – Podium Swimming – High School Circuit Training Day

We wanted to have a good hard, high intensity, workout – with the addition of some strength work.

My coaches and I turned this practice into a circuit training session of sorts. High intensity, hard and fast swimming, with some core, and strength, work. Our goal was to get some of the benefits of hitting the weight room in combination with the swim workout.

Good kicking (with our new favorite tool – Brick Boards), stretch cord work, and solid efforts in the water are all in there. An interesting twist to practice that kept the guys engaged, entertained – and they pushed each other really well.


800 choice kick, drills, choice
6 x 75 Breathe bilateral 3,5,3 by 25 @ 1:15

Main sets – Circuits:
Each ‘circuit’ takes about 15 minutes. After each is done, the guys switch what they’re doing. We divided everyone into lanes as evenly as possible.

On deck – Stretchcords:
1 min on, :30 off. 3 Rounds

  • Bicep curls
  • Tricep Fly’s
  • Shoulder Press

Lanes 1 & 2:
10 x 100 Start in deep end, Swim 50 HARD, 10 crunches, then 50 – HAR D@ 1:40
100 easy

Lanes 3 & 4:
8 x 50 kick With Brick Boards; 1 min after 4 @ 1:30
100 easy

Lanes 5 & 6:
10 x 100 Start in deep end, Swim 50 HARD, 5 water push ups – out of the water – run & touch the wall – dive back in, Swim 50 HARD @ 1:40
100 easy

Cool down:
300 easy swim
300 easy swim with snorkel
300 easy choice (drills, etc.)

Workout Total: 4750

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

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of