Professional Swim Workouts by Professional Swim Coaches
Apr 4, 2017 – Millfield Swimming – QUAL Phase Red Squad

Apr 4, 2017 – Millfield Swimming – QUAL Phase Red Squad

First session of the Quality Phase of work before British Championships.


Working a slightly adapted Aerobic Power principle where the focus is a threshold level aerobic swim into a high effort swim. Lots of drills and skills to support the work.


4 x 150 Rolling IM (2:30) 1st round D/S by 25, 2nd K/S by 25
4 x 100 spike 10 in and out 2nd turn (1.40)

20 x 50 (60) #1-4 Drill Micro to Macro CHEQ , #5 4th gear ( HRAT) with low SC (22-26)

3 rounds of the following:
2 x 200 (3:00) desc to HRAT
4 x 50 (60) Odds 3rd (HR25), Evens 5th (HR28+ or PB+4)

2 x 100 Choice mod (1:45) CHEQ
200 as 100 IM Kick/100 IM swim (4:15)
4 x 50 as CHEQ 1. kick, 2-3 Drill, 4 Swim (60)

Workout Total: 4900

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

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About Jak Mullins

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

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