Professional Swim Workouts by Professional Swim Coaches
May 6, 2015 – Podium Swim Club / DCC H.S. – Pre-Conference Workout

May 6, 2015 – Podium Swim Club / DCC H.S. – Pre-Conference Workout

We just wrapped up the high school season here in Colorado last weekend.

 

The week prior was our conference championship meet, and only a small portion of our team was tapering for conference champs. Most were tapering for the upcoming state meet the following week – this workout was geared towards those individuals who weren’t fully tapered quite yet, but we did want them rested a little for the conference meet.

Lots of rest during this set. Some quality efforts, but all intensity is balanced with a nice rest interval or active recovery. In the middle of the main sets, we do break out the distance guys from the sprint guys. Each group had their own workout there in the middle before regrouping.

Workout

Warm up:
500 choice – at least 200 yards of drills.
8 x 50 @ 1:10 kick

8 x 50 Choice 15y Blast off both walls / EZ for remainder of 25 @ 1:00

Main sets:
50+100 = 50 free/stroke FAST @1:00. 100 easy choice @ 1:45
100+200 = 100 free. Odd 50’s fast / stroke. @ 2:00. 200 easy choice @3:15
150+300 = 150 free. @3:00. 300 easy choice @4:45
200+400 = 200 free. Odd 50’s fast / stroke @ 4:00. 400 easy choice

**Distance set:
8 x 50 Target 500 pace @ :45

**Sprint set:
6 x 25 @ :35
Easy 50 @ 1:30
6 x 25 @ :30

All:
25+25 as 25 choice FAST from start – 25 easy
50+50 as 50 choice FAST from start – 50 easy
50+50 as 50 choice FAST from start – 50 easy
25+25 as 25 choice FAST from start – 25 easy

200 easy

Relay starts / Individual starts

Workout Total: 3700

This free 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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