May 8, 2018 – Podium Swimming – High School Day 56 – Taper Day 8 – Sprint Work

Slowly winding down the volume. Good warm-up working on some drills. Fast session today. Working sprint speed and some speed endurance. Lots of rest, but quality is high. Finishing things up with some underwater work and a good cool down.

Workout

Warm-up:
400 Choice

4 x 75 @1:30 Free done as 25R, 25L, 25 Swim (arm not using at side)
8 x 50 @ :50 Free DPS
8 x 25 @ :30 Free or IMO

8 x 50 @ 1:15 drills*
*Bk: hands up to ceiling / 3 stroke – 8 kick w/ good rotation — Br: 3 kick, 1 stroke
*Fly: 2R 2L 2 Full — Fr: 3⁄4 catchup

Main sets:
4 Rounds:
2 x 25 @ :45 Free or stroke
1 x 50 @ 1:30 Sprint
1 x 25 @ :45 Sprint Free
> All race pace effort; 1 min after 2 rounds; easy 50 and regroup

6 x 25 @ :40 – 15m Blast / EZ to end – 100 pace
>1:00 Rest
6 x 25 @ :40 – 20m Blast / EZ to end – P10 200 EZ
>1:00 Rest
3 x 50 @ 1:30 – Sprint
>1:00 Rest
6 x 25 @:10 RI – EZ/Fast x25
>1:00 Rest
6 x 25 @:10 RI – Fast/EZ x25
>1:00 Rest
4 x 25 @ :45 – all sprint

12 x 25 with fins (dolphin / breakout underwater streamline) @ :40

Cool down:
600 choice

WORKOUT TOTAL: 3800

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