Professional Swim Workouts by Professional Swim Coaches
Sep 21, 2017 – Podium Swimming – Senior Team Aerobic Base

Sep 21, 2017 – Podium Swimming – Senior Team Aerobic Base

Aerobic base was on the menu yesterday evening. Pre-season training continues with lower intensity swims, but good quality work.

Getting everyone ready for harder work in a little while! Lots of rest on the 100’s – the other main sets before are a harder effort. Getting the HR up a little here. Looking for :15 rest or so.


600 swim
200 kick

16 x 50 done as Odds: 25m fly / 25m back – Evens: 25m breast / 25m free @ :55

Main sets:
4 rounds:
1 x 150 free @ 2:20
1 x 50 free @ :50. Focus on DPS.
> Descend the 150’s; 50 is at 150 pace

4 rounds:
4 x 50 kick stroke 1:05
100 as 50 free 50 no free on 1:35

10 x 100 with fins done as 35 kick, 15 fly, 50 free or back @ 1:45

Cool down:
400 pull with paddles and snorkel
400 swim easy

Workout Total: 5400

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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