Professional Swim Workouts by Professional Swim Coaches
12/10/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

12/10/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

We did some mixed #1 stroke and IM work for our main set. This was one of the hardest practices that we have done so far this year.

All practices of this week are available in a bundle for purchase.

Year 2, Season 1, Week 14, Day 2, Practice 1 (12/10/2013 AM)
927 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: Recovery Swim

Kick-set (2 rounds):
10 x 20 on :30 – Butterfly Kick, no fins

extra :10 rest

1 x 200 on 3:30 – Flutter Kick, with fins
10 x 20 on :30 – Breaststroke Kick, no fins

extra :10 rest

1×200 on 3:30 – Flutter Kick, with fins

Main-set (2 rounds):
4x [50 + 50 Recovery Swim]
@ Race Pace – IM add-up

7x 200 on 3:00
100: IM @ Race Pace, 75: Recovery Swim, 25: Freestyle Moderate

1x 200 on 4:00
@ Race Pace, #1 Stroke not Freestyle, From Dive

400 Recovery Swim

WORKOUT TOTAL: 7000

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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