Professional Swim Workouts by Professional Swim Coaches
06/04/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

06/04/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Training today is based on Ultra-Short Training at Race Pace. It was my first time using this type of training with 11 to 14 year olds. It was very successful.

Year 1, Season 2, Week 8, Day 2, Practice 1 (06/04/2013 PM)
1116 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200 IM on 3:30 (kick / drill x 25)
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:
12 rounds of the following:
2 x 12.5 on :20 – @ Race Pace, with fins
1x 25 on :40 – Dive Sprint @ Race Pace, no breathing, with fins

Main-set:
6 x Broken 500’s on 10:00 / 11:00 (4)

2 x 25 on :30
7 x 50 on :45 / :50
1 x 100 on 3:45 / 4:10

3 x Broken 200’s on 4:00 / 5:00 (2)

4 x 12.5 on :20
1 x 100 on 1:40
1 x 50 on 2:00

200 cool-down

WORKOUT TOTAL: 6000

The rest of the practices in this week are available in a bundle for purchase.

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Harmilee

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz