Professional Swim Workouts by Professional Swim Coaches
Sep 22, 2015 – Podium Swim Club – Stroke & Speed Endurance

Sep 22, 2015 – Podium Swim Club – Stroke & Speed Endurance

Great set with the Age Group club I work with. Solid stroke work, as well as some higher intensity / fast freestyle work.

This set was done by the Senior team, and there are some high performing athletes here. Adjust send-offs as necessary, but you really have to work to get :15-:20 rest on most of these. The focus is really on working the strokes over the 200 and 100 efforts. High intensity, fast efforts. For breaststroke, we adjusted the “75 build” to a “50 build” for some of the slightly younger swimmers.

Workout

Warm-up:
600 choice
400 pull with snorkel

3 rounds:
50-100-150 as 50 no free @ :50, 100 @ 1:45, 150 @ 2:15

Main sets:
4 x 200 – 75 build stroke, then free/choice @ 3:15
4 x 100 – 25 max stroke, then free/choice @ 2:00

4 rounds (best stroke):
200 with fins as 50k, 50 drill, 100 swim + 2 x 50 strong as 200’s @ 3:30, 50’s @ 1:00

8 x 100 free as 1-4 @ 1:20-1:25, 5-8 @ 1:15-1:20

Cool down:
400 choice

Workout Total: 5500

This free 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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