Professional Swim Workouts by Professional Swim Coaches
07/09/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

07/09/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Year 1, Season 2, Week 13, Day 5, Practice 2 (07/09/2013 AM)
1081 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 rounds of the following:
4 x 25 on :45 – Kicking in Re-Start Position
1 x 150 on 2:30 / 2:45 – Moderate Swim, Start in Re-start, focus on body line
R1: Butterfly – R2: Backstroke – R3: Breaststroke – R4: Freestyle

Kick-set:
400 Social Kick with fins

8 x 50 on 1:00 – Snorkel/Fin Kick, in re-start position
odd: Butterfly or Breaststroke — even: Freestyle

Main-set:
4 x 25 on :40 – Breastroke, start in re-start
1 x 400 IM on 8:00

4 x 25 on :40 – Breaststroke, start in re-start
4 x 100 IM on 2:00

4 x 25 on :40 – Breastroke, start in re-start
2 x 200 IM on 4:00

400 Recovery Swim

WORKOUT TOTAL: 5300

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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