Professional Swim Workouts by Professional Swim Coaches
Apr 1, 2017 – Millfield Swimming – END 2 Phase – IM AEC with Skill Focus

Apr 1, 2017 – Millfield Swimming – END 2 Phase – IM AEC with Skill Focus

Pretty basic aerobic workout for the Red Squad boys this morning. Big individual medley focus in the main set with technical consistency being key.

High elbows, full press from fingertip to elbow.

Workout AM

300 as 100 Choice/75 Kick/75 Drill
10 x 50 Choice CHEQ (60) as 3 x Double Catch, 3 x Fists Swim, 4 x Choice
2 x 400 as odds: Free – evens: IM as 50 one arm drill, 50 6-kick switch, 50 fingertip drag, 50 Swim
10 x 50 (60) 1-5 Drill, 6-10 Swim

4 x 200 (3:10) Fins 75 Easy Speed, 50 Build, 75 Overkick
16 x 100 (1:50/1:40) IM/FR as 1/3, 2/2, 3/1,4/0

8 x 50 (60) 1. Dive 25 strong, 2-3 Drill, 4. FF, 5 Dive strong, 6-7 Drill, 8 FF
4 x100 Back Paddles (1:45)
200 Social kick

Workout Total: 5500

This workout was provided by Millfield Swimming Assistant Coach Jak Mullins.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Jak Mullins

Jak is in his fourth year as Assistant Coach at Millfield, working with the Junior and Senior National athletes. [Full Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz