Professional Swim Workouts by Professional Swim Coaches
12/27/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

12/27/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Junior I)

Practice ended with some dive race pace work. Every 4 weeks, I like to time the athletes in a 400 IM, 200 IM and a 200 of their #1 stroke, not freestyle.

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

Year 2, Season 1, Week 16, Day 6, Practice 1 (12/27/2013 PM)
910 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
Re-Start Kick / Swim x 25

Kick-set:
10 x 100 on 1:45 (2:00 LCM) – ANIMAL KICK

  • Best Average
  • No Sammy/Sally Save-ups
  • #1 Stroke, not Freestyle
  • If you make all of them, I want to know your average (approx.)
  • If you miss even one of them, I want to know your total time.
  • Not knowing your average/total time = WE START OVER!!!

Pull-set (3 rounds):
8 x 25 on :30 – Buoy & Band
> extra :30 rest
1 x 200 on 3:30 – Full Gear (Paddles / Buoy / Band / Snorkel)
> extra :30 rest
4 x 50 on 1:00 – Paddles & Snorkel
> extra 1:00 rest

Main-set:
1 x 400 IM on 8:00 – @ Race Pace, from Dive

1 x 200 IM on 4:00 – @ Race Pace, from Dive

extra :30 rest

1 x 200 on 4:00 – #1 Stroke, not Freestyle

200 Recovery Swim

WORKOUT TOTAL: 5600

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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