Professional Swim Workouts by Professional Swim Coaches
Oct 20, 2016 – Podium Swimming – Short Sprint / Stroke Session

Oct 20, 2016 – Podium Swimming – Short Sprint / Stroke Session

Another workout from our sprint/stroke group at the Age Group club. Not a long session. But good efforts.

The main sets start with good quality work on breakouts and under-waters and stroke mechanics. Then we move to good pacing sets – 200 pace, and then a small number very hard burst 50’s. Lots of rest, so the intensity should be high. Especially on that last set of 50’s. The burst efforts should be at 50 pace.


400 choice
6 x 50 kick – no fins
200 done as 25 drill, 25 swim

Main sets:
600 with fins – 15m underwater breakout off each wall
400 pull no pads

12 x 50 as 20 strokes at 200 pace (free / back) or 8 strokes (breast / fly) @ 1:10

4 x 50 as 8 or 4 stroke burst @ 1:30

400 easy choice cool down

Workout Total: 3100

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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