Professional Swim Workouts by Professional Swim Coaches
07/23/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

07/23/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

Year 1, Season 2, Week 15, Day 2, Practice 2 (07/23/2013 AM)
1067 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:
10 x 50 on :50 – Mid Pool Turns
odd: Free or Back — even: Breast, Fly or IM Transitions

10 x 50 on :50 – PowerTurns with fins & pads

Pull-set:
500 Snorkel Swim

  • Focus on body line/position as you transition to each stroke
  • 4th – 25 of every 100 is @ Race Pace

10 x 100 – with fins & pads
1: on 2:00 – 1: on 1:50 – 1: on 1:40 – 2: on 1:30 – 2: on 1:20 – 1: on 1:10 – 1: on 1:05 – 1: on 1:00

Main-set:
10 x [100 + 100 Recovery Swim]
D1 – 4, 5 – 8, ALL OUT for 9 & 10

200 Recovery Swim

WORKOUT TOTAL: 6300

Additional Comments:
The PDF file also contains the workout for the 12 & Under State Athletes for that morning.

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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