Professional Swim Workouts by Professional Swim Coaches
12/03/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

12/03/2013 AM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Below is the Tuesday morning workout of week #13 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 13, Day 2, Practice 1 (12/03/2013 AM)
934 Days until 2016 US Olympic Swimming Trials

Warm-up:
10 Minute Swim or 600 Swim (whichever comes first)

4 x 200 IM on 3:30 / 3:45 (3)
– Re-Start Kick / Swim x 25

Pre-set:
16 x 25 on :30 – Variable Sprint (IMO, Starting in Re-Start for 1st three of every four)
2: Easy/Fast x 12.5 – 1: All Fast!! – 1: RecoverySwim

Kick-set (2 rounds):
2 x 100 on 1:45 – with fins, Freestyle
4 x 50 on :45 – with fins, Butterfly
8 x 25 on :15

  • with fins, Backstroke
  • on back, no boards
  • 12.5 yard UnderWater Breakout

extra :30 rest (HR Check, 21-25 for :10 Count)

Main-set:
10 x 100 on 2:00 – Stroke is Race Pace, Freestyle is Recovery Swim
odd: 25 Free / 25 Fly / 25 Back / 25 Free
even: 25 Free / 25 Back / 25 Breast / 25 Free

extra :30 rest (HR Check, 25-27 for :10 Count)

3 x [4 x (50 + 50 Recovery Swim)]
Round 1: IM Add-up (@ Race Pace)
Round 2: IM Order, Negative Split (Hard / Race Pace x 25)
Round 3: Freestyle, D1 – 4 5200

10 x 50 – Backstroke with Fins (@ Race Pace)
4: take :05 rest after – 2: take :15 rest after – 2: take :25 rest after – 2: take :30 rest after

200 Recovery Swim (50 Butterfly / 150 Breaststroke)

WORKOUT TOTAL: 5900

This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.


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About Harmilee

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