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.

Workout

Warm-up:
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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