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.


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)

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