Professional Swim Workouts by Professional Swim Coaches
06/12/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

06/12/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

The main-set today was 6 x 100 or 6 x 200 on 8:00. The goal was to hold 92 to 94% of your goal time consistently. This set is done at Schroeder North every 4 weeks.

The last time we swam this set, the goal was to have the athletes hold 92 to 94% (or better) of their best time.

Year 1, Season 2, Week 9, Day 3, Practice 1 (06/12/2013 PM)
1108 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…)

Main-set:
6×100 -OR- 6×200 on 8:00

  • 92 to 94% of Goal Time
  • Go after it
  • Beat last cycles average

8 x 25 on 2:00

  • 25 Under Water Kick in streamline position
  • Rest = Wall Sits on 1:00

200 cool-down

WORKOUT TOTAL: 3200

The rest of the practices in this week are available in a bundle for purchase. Premium members will also be able to download a ZIP file containing 3 PDF Percentage Speed Training Paces tables for 50-100-200 swims by Coach Harmilee (the ZIP file is also available for single 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.

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2 Comments on "06/12/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)"

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geto
Member

what is effect 92-94%?

geto
Member

what is effect Rest = Wall Sits ?

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