Feb 26, 2018 – Podium Swimming – High School Day 1

First day of men’s High School swimming in Colorado. Some good aerobic efforts on this Monday. Most rest intervals yielded :15 rest or so. Adjust send-offs and number of reps as needed. In the main set of 8 rounds of a 100 followed by a 25, the 100 effort should be strong – 200 pace (not 100 pace), and the 25 is 100 pace. Everything else is pretty self explanatory!

Workout

Warm-up:
800 done as 400 swim, 400 kick / swim by 25

8 x 100 done as 50 kick, 50 swim with fins @ 1:20 / 1:30
> Can do stroke; good under-waters – 15y under-waters off every wall!

Main sets:
6 rounds:
1 x 100 kick / 2 x 50 swim
100’s @ 1:40 – working legs — 50’s @ :45-:50 – Free; Strong (200 pace)

8 rounds:
1 x 100 strong (200 pace) @ 1:20 / 1:30
4 x 25 fast; can do stroke or free @ :30
> 1 min after 4 rounds

4 x 200 @ 2:40 / 2:45 100 cruise

8 x 50 @ 1:00 (Odds FAST; 100 pace effort)

Cool down:
6 x 50 Easy done as 25 drill, 25 swim @ 1:00

WORKOUT TOTAL: 6000

This workout was provided by Podium Training Systems Coach Dave Burgess.