Professional Swim Workouts by Professional Swim Coaches
06/27/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

06/27/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

We were in the middle of a 1.5 to 2 day “rest” for the 2013 Summer Western Great Lakes Open.

The practice was meet warm-up plus 2000 meters. Main-set was some active rest IM and stroke work.

Year 1, Season 2, Week 11, Day 4, Practice 1 (06/27/2013 AM)
1093 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200IM 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…)

Pace-work:
2 x 50
1: Slow Build to Race Pace – 1: @ Race Pace

1 x 100 Recovery Swim

-OR-

2 x 100
1: Slow Build to Race Pace – 1: @ Race Pace 1800

Start & Block-work:
4 x 50
12.5: @ Race Pace – 25: RecoverySwim – 12.5: @ Race Pace

Main-set:
3 x [4 x (50 + 50 Recovery Swim)]
Round 1: IM add-up
Round 2: IM add-up, negative split
Round 3: Freestyle add-up

3 x [100 + 100 Recovery Swim]
D1 – 3, choice

200 Recovery Swim

WORKOUT TOTAL: 4000

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.


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


About Harmilee

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