Professional Swim Workouts by Professional Swim Coaches
05/16/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

05/16/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

5 different sets today: IM, Back, Breast, Fly. The short-sprinters swam sprint-series today.

Year 1, Season 2, Week 5, Day 4, Practice 2 (05/16/2013 PM)
1135 Days until 2016 US Olympic Swimming Trials

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: Recovery Swim (bank it up…)

Pre-set:
16 x 37.5 on :50 – Start @ Mid-Pool
12.5: Race Pace – 25: 8 UnderWater Kicks off wall + 3 strokes before first breath

Pull-set:
400 pad & buoy
4 x 100 on 1:20 / 1:30 / 1:40 – pads & snorkel
200 pads & snorkel
4 x 50 on :40 / :45 / :50 – pads & fins 3400

Main-set IM (2 rounds):
6 x 75 on 1:00 – Fly / Back / Breast
2 x 2 x 200 IM on 3:00 (Kick / Swim x 25)
1 x 400 IM on 8:00 – RACE PACE

200 Recovery Swim

WORKOUT TOTAL: 6100

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2 Comments on "05/16/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)"

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Ramy Bakheet
Member

What does this “WSAC Way” mean.

Nico Messer
Founder

WSAC stands for Walter Schroeder Aquatic Center – name of the team – it looks like it’s a type of “variable speed set” when referring to the bullet points below.

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