Professional Swim Workouts by Professional Swim Coaches
Oct 8, 2017 – Podium Swimming – Senior Team Stroke Focus

Oct 8, 2017 – Podium Swimming – Senior Team Stroke Focus

The intensity build continues (a little bit) with a stroke focus. Good rest intervals ensuring good quality efforts.

In the main set, the 75’s can / should be done with strongest / primary stroke focus on strong and fast efforts. Free can be done as necessary.

Workout

Warm-up:
1000 done as 75 free, 25 back

8 rounds:
2 x 25 @ :25 done as 25 kick, 25 drill
1 x 50 @ :55 choice swim

Main sets:
4 rounds:
4 x 75 @ 1:20 done as
#1 25 strong, 50 cruise (strong = 200 pace) – #2 50 strong, 25 cruise – #3 75 FAST – #4 75 easy

8 rounds:
1 x 100 @ 1:30 with fins done as 25 kick, 25 drill, 50 free/back
4 x 25 @ :25 free with fins; DPS focus

Cool down:
300 choice

Workout Total: 4900

This workout was provided by Podium Training Systems Coach Dave Burgess.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz