Professional Swim Workouts by Professional Swim Coaches
Sep 2, 2016 – Podium Swimming – Aerobic Endurance

Sep 2, 2016 – Podium Swimming – Aerobic Endurance

Straightforward aerobic endurance set. Nothing fancy – just a solid main set with slightly descending sendoffs, but still keeping it aerobic. High aerobic for sure.

No threshold today! Sendoffs are based on a 1:20 base 100. So if you need to keep that last round of 3 x 300 at the 4:25 (or more) do it. The goal isn’t to get the HR into threshold range. But we do want to test the athletes with the ability to work the aerobic system.


400 choice
300 kick

600 pull with paddles and pull buoy

Main set:
6 x 300 as 1-2 @ 4:30, 3-4 @ 4:25, 5-6 @ 4:20

Cool down:
300 easy kick
300 easy swim

Workout Total: 3700

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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