Professional Swim Workouts by Professional Swim Coaches
May 4, 2017 – Podium Swimming – Aerobic Session for XTERRA Triathlon Group

May 4, 2017 – Podium Swimming – Aerobic Session for XTERRA Triathlon Group

A simple aerobic, to high aerobic, set for some of the XTERRA triathletes in my Masters club.

Lots of rest (all send-offs based on a 1:15 base 100 time) so quality is good on the harder efforts. Looking for enough rest to keep things aerobic (:30 roughly – maybe :45 on the harder efforts). Nothing fancy – just good efforts. The key is the hard efforts. The athletes have to push. Not 100% exactly, but a good 90% effort.

Workout

Warm-up:
500 easy
200 pull

8 x 50 1-4 steady. 5-8 descend @ 1:00

Main sets:
2 x 50 done as 50 fast, 50 easy @ 1:00
2 x 100 done as 100 fast, 100 easy @ 1:40
2 x 150 done as Odd 50’s fast, 150 easy @ 2:40
2 x 200 done as Odd 50’s fast, 200 easy@ 3:10
4 x 100 done as 100 fast, 100 easy@ 1:45
4 x 50 done as 50 fast, 50 easy @ 1:00

3 x 200 @ 3:00

Cool down:
400 easy

Workout Total: 3700

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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