Professional Swim Workouts by Professional Swim Coaches
Oct 2, 2017 – Podium Swimming – Senior Team Stroke and Free

Oct 2, 2017 – Podium Swimming – Senior Team Stroke and Free

Senior team efforts are getting a little more quality and intensity. With our first meet just under three weeks away, we’re picking up the efforts.

Workout

Warm-up:
400 choice

12 x 50 done as 1-6 2 strokes (35m/15m) @ :55; 7-12 25m kick, 25m swim @ 1:00

2 rounds:
50 – 100 – 150 – 200 (2nd round faster) @ :45 base

Main sets:
10 x 100 done as
Odds: Fly / Breast for 35m (back 50m), Free for the rest @ 1:40
Evens: All free, strong. Descend @ 1:30

8 Rounds:
2 x 50 done as #1 = 25 stroke fast, 25 free cruise; #2 = All stroke at 200 pace @ 1:00

1 x 100 aerobic @ 1:40

Cool down:
600 choice

Workout Total: 5200

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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