Professional Swim Workouts by Professional Swim Coaches
Nov 13, 2017 – Podium Swimming – IM and Kick Focus

Nov 13, 2017 – Podium Swimming – IM and Kick Focus

A good IM set, with some good work on the legs as well. Most send-offs should provide :15-:20 rest. We want to keep the efforts strong and intense.

We finished the set with some good kicking, and then longer pulling and swimming to wind things down.

Workout

Warm-up:
600 choice

2 rounds:
8 x 50 done as 1-7 = 25 stroke; 8 = 50 stroke @ 1:00

Main sets:
2 rounds:
1 x 200 free @ 3:00
1 x 150 free @ 2:15
1 x 100 IM @ 1:40
1 x 50 done as 25 kick, 25 swim @ 1:00

16 x 100 done as Odds stroke at 1:40 – Evens free @ 1:30

1 x 800 kick; no fins
1 x 400 kick with fins and no board
> 800 is steady, 400 is hard

6 x 150 pull with paddles, buoy, snorkel @ 2:20

Cool down:
1 x 400 easy with fins and paddles

Workout Total: 6500

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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