Professional Swim Workouts by Professional Swim Coaches
Dec 13, 2016 – SWIMNERD Masters

Dec 13, 2016 – SWIMNERD Masters

Aerobic Masters level swim workout from the SWIMNERD training group out of the Bayside Rec Center in Virginia Beach (VA). We’re a group of three and the common goal to “simply” work out and enjoy the sport.

Workout

Warm-up:
600 going 300 swim, 200 pull, 100 kick

Warm-up set:
8×50 Free swim; let the interval warm you up
2 @ :55; 2 @ :50; 2 @ :45; 2 @ :40

Main set #1:
14×100 Free; All @ 1:50
4 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
3 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
2 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30
1 holding 1:20, 1:25, or 1:30 + 1 holding 1:15, 1:20, or 1:30

Main set #2:
3 rounds all free
1×25 @ :20 or :25
1×50 @ :40 or :50
1×75 @ 1:00 or 1:15
1×100 @ 1:20 or 1:45

Warm down:
Kick and bob around for 5 minutes

Workout Total: 3300

This workout was provided by SWIMNERD Nate Tschol.


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About Nathan Tschohl

Nate graduated from ODU in 2006, after swimming all four years and coaching four more years for the Monarchs before entering the business world.

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