Professional Swim Workouts by Professional Swim Coaches
Dec 15, 2016 – SWIMNERD Masters

Dec 15, 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.


400 going 100 Free/100 Choice

Warm-up set:
12×25 Free @:25
3×100 descend 1-3 Free @ 1:45

Main set:
3×400 Pull with Buoy holding 1:30’s @ 6:30
2×500 Swim FAST @ 8:00 trying to hold under 1:20

Warm down:

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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