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.

Workout

Warm-up:
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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