Professional Swim Workouts by Professional Swim Coaches
Sep 15, 2017 – Podium Swimming – Senior Team Early Season IM Set

Sep 15, 2017 – Podium Swimming – Senior Team Early Season IM Set

As our Senior team gets their fall and winter season underway and we’re just getting everyone back into the groove after their late summer break.

Easy IM set today. Just stretching it out – lower intensity. Lots of rest. At least :20-:30 rest on each interval in the main IM set. A little less in the kick set.

Workout

Warm-up:
800 choice easy

8 x 100 @ 1:50-2:00 done as 25m kick, 25m drill – no free, 50m swim free

Main sets:
4 Rounds:
3 x 200 @ 3:20
#1: 50m = 8 strokes fly, 10 strokes back, finish the 50 w/ breast. 150 free
#2: 100m = 35m fly, 35m back, 30m breast. 100 free
#3: 200 IM
> descend the 200 IM efforts

1 x 200 kick @ 4:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 150 kick @ 3:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 100 kick @ 2:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 50 kick @ 1:00 – moderate effort
1 x 50 kick FAST
> NO FINS

Cool down:
300 swim with fins

Workout Total: 5000

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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