Professional Swim Workouts by Professional Swim Coaches
10/11/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

10/11/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Below is the Friday morning workout of week #5 of the 2013-2014 short course season at WSAC. All practices of this week are available in a bundle for purchase.

Year 2, Season 1, Week 4, Day 5, Practice 1 (10/11/2013 AM)
987 Days until 2016 US Olympic Swimming Trials

600 Swim
400 IM ( Kick in Re-start / Drill x 50)
2 x 200 IM on 4:00 / 4:15 – Kick in Re-start / Swim x 25 (work IM transitions)

16 x 25 on :30 / :45 – Variable Sprint (start in Re-start for 1st three of every four)

  • 1: fast / easy x 12.5
  • 1: easy / fast x 12.5
  • 1: ALL FAST!!
  • 1: Recovery Swim (bank it up)

10 x 100 on 2:00 – ANIMAL KICK (everyone does freestyle)

  • Best Average
  • At the end of the set, I want to know you approx. Average
  • If you miss even one of the 100s’, I want to know your total time
  • Not knowing your total time/average at the end of the set = START OVER!!


This 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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