Professional Swim Workouts by Professional Swim Coaches
Podium Swimming – Post-Meet Aerobic

Podium Swimming – Post-Meet Aerobic

We had one of our Open Water athletes swim his second meet in three weeks. An Open Water event three weeks ago, and Masters Championships two weeks later. This was a workout after a rest day to get him back in the groove of training.

He has South American championships in just over two months, so we’re going to start up a build phase, and taper phase again. So, to kick things off, we just went easy aerobic.

All send-offs are based on a 1:15-1:20 base 100 time. We don’t want to go threshold today. Just keep it solid aerobic. And in the last round, we cut out the longer effort as we’re just getting back at it after four days of meet events. Not a long workout, but solid efforts in the 100’s and 200’s add in enough quality. A longer cool down to ensure we stay loose.


400 choice
200 kick
200 pull with paddles, pull buoy and snorkel

Main set:
300 @ 4:10
200 @ 3:00
100 @ 1:45 — Fast
3 × 50 @ 1:00 cruise

> 1 min rest

300 @ 4:00
200 @ 2:50
100 @ 1:40— Faster
3 × 50 @ :50

> 1 min rest

200 @ 2:45
100 @ 1:35 — Really fast
3 x 50 @ :45 HARD

Cool down:
400 easy

Workout Total: 3150

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