Professional Swim Workouts by Professional Swim Coaches
Apr 15, 2015 – Scarborough Swim Club

Apr 15, 2015 – Scarborough Swim Club

Great way to warm up with the Challenge 50’s. Where the athlete fails is considered their threshold pace time. Calculate out to get an 800 or 1500 prediction time.

Might have to prepare a send off chart as the pace gets faster by 1 second each repeat.

Follow this up with a good quality kicking set and an aerobic pull set and you have a great little practice that will tax even the best swimmer.

Warm-up – Challenge 50’s:
30 x 50 Freestyle Swim @ 01:00 -00:01 every repeat

Main set (6 rounds):
1 x 75 Best Stroke Kick Max ! (Under best 100) @ 01:40
1 x 50 Freestyle Swim EZ @ 01:30
1 x 25 Best Stroke Kick Max @ 00:45
1 x 100 Freestyle Swim @ 02:30

Warm down:
8 x 200 Freestyle Pull @ 03:15 / 8 x 200 @ 03:30

Workout Total: 4600

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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