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.
Workout AM
| 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 workout was provided by Stockholmspolisens IF Elite Coach Fredrik “Ludde” Lundin.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Recent Workouts by Coach
Fredrik Lundin
Brought to you with the support of
