Professional Swim Workouts by Professional Swim Coaches
Oct 31, 2016 – Podium Swimming – Age Group All-Around Session – High Aerobic

Oct 31, 2016 – Podium Swimming – Age Group All-Around Session – High Aerobic

A good all-around set for all groups – sprinters, IM’ers, and distance. Nothing too fancy today, just good hard work.

Send-offs aren’t too hard. Just consistent. High aerobic all around. The focus is to let the distance group get in the distances they need, while letting the sprinters and IM’ers get in the stroke work they need without going threshold, but not at a cruise pace.

Workout

Warm-up:
400 choice
12 x 50 as 1-6 kick 25 / swim 25 @ 1:05; 7-12 swim @ :55

Main set – Sprint/IM:
6 rounds:
2 x 50 – build / burst
1 x 100 free
50’s @ :50-1:00
100’s @ 1:30 – 1:45 – work on stroke

4 rounds:
4 x 50 kick @ 1:10. No fins.
100 stroke @ 2:00 (By round – 25 stroke / 50 stroke / 75 stroke / 100 stroke)

Sprint/IM – Cool down:
200 kick
400 swim with fins and paddles
600 pull

Main set – Distance (2 rounds):
500 @ 705 (or 715,730) / 400 @ 5:20 (or 545) / 300 @ 355 (or 415)

Distance – Cool down:
300 kick with fins
900 swim with fins and paddles

Workout Total: 4600

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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