Professional Swim Workouts by Professional Swim Coaches

Feb 12, 2013 – Stockholm Police Swim Team

This workout is focusing on different kicking speeds. The session starts with 30 minutes of running and 15 minutes of stretching. Every Wednesday we include running in our routine. Finally we went through an IM set with drills, each round swimming a new stroke going IM order.

Meters Set Description EGY WORK STK
30 MINS RUNNING + 15 MINS STRETCHING L
800 8 x 100 on 1:40 50BK-50FR BREATH 6-5-4-3-2 ETC REC S BK
2,400 1 x 600 on 11:00 FLY KICK ON BACK FINS
3 x 200 on 3:45 FLY KICK, 6-SIDE-MID-SIDE, FINS
6 x 100 on 2:00 BEST STROKE, KICK, THRESHOLD
12 x 50 on 1:10 IM, KICK, PROG 1-4
EN1
EN1
EN2
EN2
K
K
K
K
FLY
FLY
SP
IM
1,600 4x
200 on 3:30 IM SWIM
4 x 50 on 1:00 25 DRILL-25 SWIM

EN1
REC

S
T

IM
IM
200 200 on 4:00 SWIMDOWN REC S VF

WORKOUT TOTAL: 5000

This free workout was provided by Stockholm Police Swim Team Elite 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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