Professional Swim Workouts by Professional Swim Coaches
Sep 19, 2015 – Podium Swim Club – High Aerobic / Endurance

Sep 19, 2015 – Podium Swim Club – High Aerobic / Endurance

I have a couple Xterra (off-road) triathletes that I personally coach, and one of them is headed to Maui for Xterra World Championships in November.

At my Masters practice yesterday, I had a lane set aside for my triathletes – specifically my Xterra athlete. Good solid race pace over longer distances was the prescription. There’s not much rest (depending on the base 100 time of the athlete).

I did make adjustments to some of the swimmers so they got a little more rest on the longer efforts. But ideally, :20 or so is all I wanted them to get – less on the second round of some distances.


400 choice
4 x 200 free @ 20 rest
4 x 300 done as 100k, 50 drill, 150 swim @ 5:30 / 5:45

Main set:
800 @ 11:00
400 @ 5:40
400 @ 5:30
200 @ 2:50
200 @ 2:40
100 @ 1:30
100 – Fast

Cool down:
400 easy choice

Workout Total: 5000

This free 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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