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