Professional Swim Workouts by Professional Swim Coaches
Nov 16, 2017 – Podium Swimming – Senior Team Sprint and Stroke Focus

Nov 16, 2017 – Podium Swimming – Senior Team Sprint and Stroke Focus

A shorter workout, but with a good sprint and stroke focus. Lots of rest, so the goal is to have good, fast, quality efforts.

Primary stroke on most burst and sprint efforts.


600 choice
200 IM done as 25 kick, 25 swim

10 x 100 @ 1:40 with fins done as
8-12 dolphin kicks underwater (at least 12 meters); then 3 strokes fly; then easy free

6 rounds:
1 x 150 @ 2:10 25m primary stroke. Strong effort (200 pace)
1 x 50 stroke (what you did on the 150) @ 1:00 (200 pace)

5 rounds:
4 x 50 @ 1:00
#1-2 = burst 4/8 primary stroke; then cruise free
#3 = 50 stroke at 100 pace — #4 = recovery effort

1 x 100 from the blocks for time max effort; 50 free, flip turn, 50 stroke

Cool down:
400 choice easy

Workout Total: 4500

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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