Feb 12, 2013 – Stockholmspolisens IF

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

MetersSet DescriptionEGYWORKSTK
30 MINS RUNNING + 15 MINS STRETCHINGL
8008 x 100 on 1:40 50BK-50FR BREATH 6-5-4-3-2 ETCRECSBK
2,4001 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
1,6004x
200 on 3:30 IM SWIM
4 x 50 on 1:00 25 DRILL-25 SWIM

EN1
REC

S
T

IM
IM
200200 on 4:00 SWIMDOWNRECSVF

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.


Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments