Professional Swim Workouts by Professional Swim Coaches
05/01/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

05/01/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

The main-set consists of broken 500 swims. The goal is to add up to best or goal 500 time.

Warm-up:
400 swim
2 x 200 IM on 3:30 (1 Drill / 1 Swim)
4 x 100 IM on 1:45 – Work Cross-Over Turn (BK/BR)

16 x 25 on :30 – WSAC Way x 25
1: fast / easy x 12.5
1: easy / fast x 12.5
1: All FAST!!
1: All easy (bank it up…)

Pre-set:
24 x 25 on :30
odd: Dive Sprint – even: Set-up & Drive Drill (easy)

Main-set:
4 x 500 Broken 9:00
50 Dive on 1:15
100 Push on 1:45
200 Push on 2:30
100 Push on 1:30
50 Push on 2:00

200 cool-down

WORKOUT TOTAL: 4400

This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.


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About Harmilee

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