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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments