Professional Swim Workouts by Professional Swim Coaches
May 31, 2017 – Podium Swimming – Masters High Aerobic

May 31, 2017 – Podium Swimming – Masters High Aerobic

A good high aerobic set for our Masters club. Send-offs are based on a 1:15 base 100 time. Effort should yield more rest in the first round, ideally.

Although I add more time on the send-offs for the 25’s in the 2nd round (I want efforts harder / faster in the 2nd round, so I allow for a little extra time on the sprint 25’s). It borders on threshold, but the 50’s on the :45, and the 75’s give just enough rest to allow for the heart rate to come down. We’re looking for :15 rest or better on the 100’s in the first round, and :10 or better in the 2nd round. You get the picture! Adjust send-offs as needed.


500 choice
200 kick
200 pull

6 x 75 first length drill on :20 rest on 1:15 / 1:30

Main set (2 rounds):
4 x 100 on 1:30 then 1:20
4 x 25 on :25 then :30
3 x 75 on 1:10 then 1:05
3 x 25 on :25 then :30
2 x 50 on :45 (both rounds)
2 x 25 on :25 then :30
1 x 50 on 1:30 easy
> faster efforts in 2nd round

Cool down:
300 Easy

Workout Total: 3600

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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