Professional Swim Workouts by Professional Swim Coaches
Sep 19, 2017 – Podium Swimming – Senior Team Aerobic Base Session

Sep 19, 2017 – Podium Swimming – Senior Team Aerobic Base Session

Another early season club Senior team session. Starting to get the HR up a little, but really just trying to get a good base going.

We’re throwing in a little stroke work here, but the send-offs are pretty fair at this point. Keeping things aerobic.


600 swim

4 x 150 IM (25m fly, 50m back, 25m breast, 50m free) @ 2:15 -> 2:30

Main sets:
8 rounds:
2 x 50 kick @ 1:10. Mix it up.
1 x 100 swim free @ 1:30

10 rounds:
1 x 50 kick stroke
1 x 100 swim done as 75 stroke you just kicked (fly or brst); or 100 if free or back

12 x 50 kick done as Odds stroke, evens free – HARD @ 1:15

Cool down:
600 pull with snorkel

Workout Total: 5500

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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