Professional Swim Workouts by Professional Swim Coaches
Apr 14, 2015 – Scarborough Swim Club

Apr 14, 2015 – Scarborough Swim Club

This is an intense heart rate (HR) set. Swimmers should keep their HR at 180+ (or 220-age-25).

 

Warm-up:
1 x 400 Freestyle Swim @ 07:00
1 x 200 Medley Kick (25ez/25!) @ 04:00
1 x 300 Medley Drill @ 05:30
1 x 100 Medley Swim (90% effort) @ 02:00

Main set (HR 180+):
3 rounds of the following:
2 x 50 I.M. order/round Swim @ 01:00
1 x 100 Freestyle Swim @ 01:45
1 x 150 as 25 IM order/ 25 free Swim @ 03:00
2 x 100 Freestyle Swim @ 01:45

Warm down:
1 x 150 Freestyle Pull @ 02:45
1 x 300 Freestyle Pull @ 05:15
1 x 450 Freestyle Pull @ 07:30
1 x 600 Freestyle Pull @ 09:35

Workout Total: 4150

This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.


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


About Darren Ward

Coach Ward has been coaching professionally in Canada for the past 20 Years. Currently Darren is the Head Coach of the Scarborough Swim Club. [Read Bio]

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