Professional Swim Workouts by Professional Swim Coaches
Aug 14, 2012 – Florida Keys Swim Club

Aug 14, 2012 – Florida Keys Swim Club

Another workout from the Florida Keys Swim Club gold group while visiting my old team at the Jacobs Aquatic Center.

It’s really up to you how hard you want this workout to be by adapting the intervals according to your abilities. Their intervals were short rest, at most 10″, for everything that wasn’t done descending.

1000 as 400 swim choice, 300 kick choice, 200 drill choice, 100 choice

Main Set (50×100’s):
5×100 Free descend 1.-5. @1’30
5×100 Back descend 1.-5. @1’40
5×100 Free @1’20
5×100 IM @1’40

100 Easy choice

5×100 Free w/pullbuoy descend 1.-5. @1’25
5×100 Stroke w/pullbuoy @1’40
5×100 Free w/pullbuoy @1’15
–> paddles optional for all of those 15×100’s pull

100 Easy choice

5×100 Kick choice @1’50
5×100 Kick w/fins @1’30

100 Easy choice

5×100 as 1.-4.: 25 UW (rotate the 25 1.-4.), 75 swim, 5.: choice 12.5 UW off each wall

Swim Down:
200 Easy choice


This free workout is provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.

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

About Jon Olsen

Jon Olsen is the Head Coach of the Florida Keys Swim Club, Coral Shores High School, and the Fighting Manatees Masters. [Read Bio]

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