Professional Swim Workouts by Professional Swim Coaches
Cooper City Cyclones – The Miler

Cooper City Cyclones – The Miler

Here is one of our early season aerobic / distance workouts geared toward our Mile and Open Water swimmers. As you may have guessed our sprinters get testy during these, but after all the grumbling and being early season, everyone benefits very well from these aerobic from endurance sets.

Warm-up:
1 x 300 on 4:00 Free
1 X 300 on 4:15 Non – Free
1 x 300 on 4:30 360 Kick

Drill Set:
1 x 200 on 3:15 Scull Alt Front / Back X 50
4 x 50 on 1:00 25 Fist /25 Fingertip (High elbow)
4 x 75 on :40 Catch-up / Swim / Build

Main Set (The “Miler”):
1 x 400 on 4:50 Free
1 x 100 on 1:30 Free @ P 500
1 x 50 on 1:00 Free @ P 200
2 x 500 on 6:20 Snorkel / Paddles Optional
2 x 400 on 5:15 Free breathe 3-5-7-9
2 x 100 on 1:30 Free @ P 500
2 x 50 on 1:00 Free @ P 200
2 x 500 on 6:20 Free Paddles / Fins

Broken Mile Below = 10 Sec R after each break
3 x 400
3 x 100
2 x 50

Cool Down:
1 x 200 on 3:00 Free breathe 3-5-7-9 X 50

WORKOUT TOTAL: 7050

This free workout was provided by Cooper City Cyclones Senior Coach Ronnie Fusco.


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About Ronald Fusco

Senior Coach at Cooper City Cyclones (ASCA Level 3)

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