Professional Swim Workouts by Professional Swim Coaches

Aug 24, 2012 – Jarfalla Swimclub

This workout starts with dryland with medicine ball, about 30 min. The warm up are a drill set I call it Early Vertical Forearm (EVF) and you can do that drill for free and back (see video below). Sometimes we do the swim bench before EVF to get a better pull and it´s easier for me to correct the technique on deck.

The set after the warm up is a threshold set there we do 4 rounds of 4*100 Free kick and 1*100 Free Swim on 1.40. As a coach I want the swimmers to have a strong capability in the legs after the half of the race to the finish. We will do this set next week again but we change 4 rounds of 3*100 Free kick and 2*100 Free Swim on 1.40. Often we do the main set in the beginning of the work out to get the best out of it.

To have a short “mental break” we do 600m IM 50 drill/25 swim, change every 75. Before this 600 the swimmers can go to toilet and fill their water bottle.

I like to put in breathing patterns in a pull or swim sets. In this set we swim at lower and 200 pace with breathing patterns. The 1*200 free is 6-5-4-3 breaths and the 4*50 free or choice is on 200 pace on 1.00, we take a longer rest to make both the pace and keep the breathing. 4*25 free or choice is 12,5 sprint/12,5 ezy on 1.00. The set is 3 rounds, about 30 min. of work.

I try to have fun warm downs, working on the team spirit. This warm down we put all swimmers two and two in one lane and the swimmers have to kick underwater to not swim in to each other, we to do this for 600 meters.

Meters Set Descritption EGY Work Stroke
 Dryland M-ball L
 800 8×100 on 1:45 EVF(EarlyVerticalForearm) PDL SN EN1 T FR
2000 4x
2 x 100 on 1:40 3kick-25 Swim threshold
3 x 100 on 1:40}



600 1 x 600 on 12:00 IM, 50 Drill/25Swim, change 75 EN1 T IM
1500 3x
1 x 200 on 3:00 FR Breath 6-5-4-3, change 25
4 x 50 on 1:00 FR, UNDER PACE 200
4 x 25 on :30 FR 12,5 fast/12,5 ezy



600 1 x 600 on 12:00 Swimdown with all swimmer 1 lane REC S VF


This free workout was provided by Jarfalla Swimclub Head Coach Fredrik “Ludde” Lundin.

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About Fredrik Lundin

Fredrik “Ludde” Lundin is the owner & Head Coach at Lundin Coaching & Consulting AB and Head Coach of the triathlete Lisa Nordén. [Full Bio]

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