Professional Swim Workouts by Professional Swim Coaches

Dec 27, 2013 – Stockholm Police Swim Team

This workout begins with 40 minutes of warm-up. The main set is kick-swim-pull with different intensities. The workout ends with POWER. Happy New Year and good luck in 2014!

Meters Set Description EGY WORK STK
15:00 STRETCH CORDS REC L
2,000 2x
1 x 200 on 4:00 SWIM
1 x 200 on 4:00 KICK
1 x 200 on 4:00 IM
1 x 200 on 4:00 PULL
1 x 200 on 4:00 SWIM
REC
REC
EN1
EN1
EN1
S
K
S
P
S
VF
VF
IM
FR
VF
2,400 3x
2 x 100 on 2:00 kick, mod pace, fast kick after
1 x 200 on 3:00 swim, mod pace neg.split
8 x 50 on 1:00 pull 1-4
EN1
EN1
EN1
K
S
P
SP
FR
FR
800 4 x 50 on 1:00 15-25-15-25H POWER, P+PB
4 x 50 on 1:00 15-25-15-25H POWER, P+F
4 x 50 on 1:00 15-25-15-25H POWER P
4 x 50 on 1:00 15-25-15-25H POWER SWIM
REC
SP3
SP3
REC
P
S
P
S
SP
SP
SP
SP
200 200 on 4:00 SWIM DOWN REC S VF

WORKOUT TOTAL: 5400

This free workout was provided by Stockholm Police Swim Team Elite Coach Fredrik “Ludde” Lundin.


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


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz