Professional Swim Workouts by Professional Swim Coaches
07/18/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

07/18/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Year 1, Season 2, Week 14, Day 4, Practice 4 (07/18/2013 AM)
1072 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…)

Kick-set:
200 Social Kick on 6:00 – with fins

Silver State Group Mid-Sprinters Long-Sprinters
Kick-set (Cont…):
500 paddle / buoy
10 x 50 on 1:00 – Snorkel/Fin Kick
Kick-set (Cont…):
500 paddle / buoy
Main-set:
10 x 50 on 1:00 – @ Race Pace
Main-set:
8 x [25 + 25 Recovery Swim]extra 1:00 rest10 x 100 on 1:30 – with finsextra 1:00 rest1 x 200 on 6:00 – with fins – @ Race Pace

8 x [25 + 25 Recovery Swim]

Main-set:
2 rounds of the following:
6 x 50 on :40extra 1:00 rest3 x 500 on 8:00extra 1:00 rest4 x 25 on :25

extra 2:00 rest

200 Recovery Swim 400 Recovery Swim 600 – 1000 Recovery Swim

WORKOUT TOTAL: 3500 – 4700 – 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.


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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