Professional Swim Workouts by Professional Swim Coaches
06/20/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

06/20/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

A little bit of IM work for the main set. Some easier drill/race pace work followed by a 200 IM at maximum effort.

Then some more drill/race pace work followed by a 400 IM at maximum effort.

Year 1, Season 2, Week 10, Day 4, Practice 1 (06/20/2013 AM)
1100 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:
4 x 150 on 2:00 – Start from Mid-Pool
125: Hybrid Hip-Driven Freestyle – 25: Shoulder-Driven Freestyle

Main-set:
3 rounds of the following:
4 x 50 on 1:00
25 Drill / 12.5 Race Pace / 12.5 Recover Swim
1 x 200 IM on 3:00
4 x 25 on :30
12.5 Drill / 12.5 Race Pace
extra :10 rest
1 x 400 IM on 7:50

200 Recovery Swim

WORKOUT TOTAL: 6000

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