Professional Swim Workouts by Professional Swim Coaches
Podium Swimming – High Aerobic Pre-Race Set

Podium Swimming – High Aerobic Pre-Race Set

This is a favorite set of one of my Open Water swimmers. It allows him to build up a little confidence heading into a race, as well as put out some harder sustained efforts. It’s simple, but good for faster than race pace efforts.

We did this about 5 days out from his last Open Water race and it gave him a nice mental boost. The cruise efforts can’t be too easy. Going off our 1:15 LCM base 100 time, there’s only :30 secs to play around with on the easier efforts. The harder efforts will provide a little extra rest, but it will be / should be needed.


500 easy choice
10 x 50 kick @ 1:30

Main set:
4 x 500 @ 6:30
1st and 3rd 500’s cruise – 2nd and 4th 500 hard / 800m race pace effort

Cool down:
300-400 easy

Workout Total: 3400

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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