Professional Swim Workouts by Professional Swim Coaches
May 5, 2016 – Podium Swimming – High School State Team Prep

May 5, 2016 – Podium Swimming – High School State Team Prep

Two weeks out from State Championships, and we have a workout or two left before taper begins. Good high aerobic, stroke focus, today.

We really focus on turns and underwater breakouts, so we always include some of those race specifics in the warm up, and in the main sets. Nothing too crazy today, just solid aerobic effort.

Workout

Warm-up:
400 Choice Drill / Swim x 50
4 x 100 Kick; Alternate dolphin on back, and free @ :20 rest
4 x 50 Choice 15m Blast off both walls / EZ for remainder of 25 @ :10 rest
16 x 25 Underwater breakouts with fins @ :45
6 x 50 @ 1:10 Descend 1-3. Stroke on 4-6

Main sets:
16 x 50 @ :55 -3 free / 1 stroke
12 x 50 @ :50 -2 free / 1 stroke
> 1 min rest
8 x 50 @ :50 -1 free 1 stroke
4 x 50 @ 1:10 FAST.
> 1 min rest
4 × 150 @ 2:20 50 Free + 50 Back + 50 Breast (or all free)
6 × 100 2:00 / 2:15 – 50 kick + 50 Swim Free {descend final 3 x 100}
8 × 50 @ 1:00 25 burst stroke; Strong off wall

Cool down:
200 easy kick
300 easy swim

Workout Total: 3560 – 3900

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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