Professional Swim Workouts by Professional Swim Coaches
May 30, 2015 – Podium Swim Club – Longhorn Aquatics Distance Set

May 30, 2015 – Podium Swim Club – Longhorn Aquatics Distance Set

I was fortunate to join the Longhorn Aquatics Masters for a workout this past weekend down in Austin, Texas.

I was lucky (or unlucky) to join them for their endurance / distance Saturday workout. Good long swim sessions, intermixed with just enough active recovery and passive recovery to help get you through the session. It was great getting back into a long-course pool and getting some serious meters in.

Workout

Warm up:
4 x 250 @ :30 rest
Done as Odds – swim 200 easy, kick 50 (use pull-buoy as kick board) — Evens – pull 200 easy free, pull 50 stroke

Main set:
4 x 400 Descend 1-4 @ 6:30 / 7:00
50 hard off the blocks, 150 easy

> 1:00 rest

4 x 200 Descend 1-4 @ 3:15 / 3:30
50 hard off the blocks, 150 easy

> 1:00 rest

4 x 100 Descend 1-4 @ 1:45
50 hard off the blocks, 150 easy

200 cool down

Workout Total: 4600

This free 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
avatar
wpDiscuz