Professional Swim Workouts by Professional Swim Coaches
Sep 20, 2016 – Podium Swimming – Senior Team – Speed and Endurance

Sep 20, 2016 – Podium Swimming – Senior Team – Speed and Endurance

A harder workout from the Age Group club I work with. Longer warm up sets, and the main sets are broken out for the distance team, and the sprinters.

For the sprinters, the main set is HARD efforts. Stroke can be done on the 50’s with the 25 max efforts (stroke for hard efforts, easy free for the rest of the 50).

The distance group has a solid, longer, set. Higher aerobic moving to threshold towards the end of the ladder. Steady aerobic at the beginning, and the send-offs require harder efforts to get the rest required. The below send-offs are based on a 1:10-1:15 base 100.

Workout

Warm-up:
400 choice
4 x 200 free @ :20 rest
4 x 300 done as 100k, 50 drill, 150 swim @ 5:20

Main sets (8 rounds):
50 kick max @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:40

Distance Group:
800 – 400 / 400 – 200 / 200 – 100 / 100 @ 11 – 5:20 / 5:10 – 2:40 / 2:30 – 1:20

Cool down:
400 easy choice

Workout Total Sprint: 4400 – Distance: 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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