May 4, 2018 – Podium Swimming – High School Day 53 – Taper Day 5 – Aerobic Work

Good aerobic session today. A little pace/quality and intensity thrown in here and there, but really just taking a little break for the most part and stretching it out. Good rest across the board – :15-:20 on most intervals. We continually focus on turns & breakouts and the coaching staff really watches during the longer swims to ensure that the guys are still getting good dolphins and not breathing on their first stroke.

Workout

Warm-up:
400 swim
400 as 50 drill, 50 swim

4 rounds:
2 x 50 @ :50 DPS – count strokes
2 x 50 @ 1:00 kick – work the legs

Main sets:
4 rounds:
1 x 100 @ 1:30 aerobic
1 x 150 @ 2:15 aerobic
1 x 50 @ 1:00 build
1 x 50 @ 1:00 easy

1 x 500 with fins; good walls & good breakouts; good form

2 rounds (1 round?, if guys are tired):
1 x 200 @ 2:45
1 x 300 @ 4:15
4 x 50 done as 1x burst, 1x cruise @ 1:00

Cool down:
500 swim with paddles, fins, snorkels

WORKOUT TOTAL: 5400

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