Professional Swim Workouts by Professional Swim Coaches
12/21/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

12/21/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

We swam a unique take on race pace training today. Lots of fast swims mixed with recovery (easy) swimming. We concluded the practice with a kick set.

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

Year 2, Season 1, Week 15, Day 7, Practice 1 (12/21/2013 PM)
916 Days until 2016 US Olympic Swimming Trials

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

Pre-set:
6 x 200IM on 3:20
odd: 50 Swim / 50 Kick / 50 Swim / 50 Kick – even: 50 Kick / 50 Swim / 50 Kick / 50 Swim
1 & 2: Moderate – 3 & 4: Moderate Hard – 5 & 6: Hard

50 Recovery Swim

Main-set:
3 x 200 on 2:40 – Freestyle, @ Race Pace

8 x 50 on 1:15 – 2 of Each Stroke, IMO
odd: Race Pace – even: 25 Race Pace / 25 Recovery Swim

6 x 100 on 1:20 – Freestyle, @ Race Pace

4 x 100 IM on 2:00
75 Race Pace / 25 Recovery Swim

12 x 50 on :50 – Freestyle
odd: Race Pace even: 25 Race Pace / 25 Recovery Swim

2 x 200 IM on 4:00-Race Pace

100 Recovery Swim

Kick-set:
6 x 50 on :50 – Fly with board
6 x 25 on :40 – Fly, Underwater To Flags / Hard Break-out & Finish
6 x 50 on :50 – Back, streamline on back
6 x 25 on :40 – Back, Underwater To Flags / Hard Break-out & Finish
6 x 50 on :50 – Free with board
6 x 25 on :40 – Free, Underwater To Flags / Hard Break-out & Finish

200 Recovery Swim

WORKOUT TOTAL: 6500

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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