Professional Swim Workouts by Professional Swim Coaches
Feb 13, 2015 – Greenwood Memorial Swim Club

Feb 13, 2015 – Greenwood Memorial Swim Club

In case you hadn’t heard, we have had a LOT of snow in New England lately. As a result, we have consistently missed one or two practices a week. In order to keep their endurance up I thought I would give them this challenge.

It was their first time and the swimmers said the hardest part was doing the first set after warm-up and then going into the 200 work. We will be doing this set as one of our revolving test sets every two months now. Hard but great and not a bad Friday the 13th practice!

“If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee

W/U:
1 x 400 (200 W/U + 200 IM) @ :30 RI
4 x 100 IMO D/S x 50 @ :20 RI
4 x 50 IMO @ :10 RI

Set:
12 x 100 @ 1:20 – Every 3rd is fast
8 x 50 @ 1:00 D 1-4, 5-8
8 x 25 @ :45 Speed Play

Set:
4 x 200 FR @ 2:30 – Race
300 EZ @ 5:00
6 x 100 Choice @ 2:15 – Hold 2nd 100 Split of 200 Race
300 EZ @ 5:00
4 x 50 @ 1:30 – P200
300 EZ @ 5:00

Set:
4x – All on 1:30 – w/fins
100 Kick on Side
75 Kick on Side + 25 Fast Kick on Back
50 Kick on Side + 50 Fast Kick on Back
25 Kick on Side + 75 Fast Kick on Back
100 Fast Kick on Back

Challenge:
12 x 25 Turns from the middle of the pool @ 1:00
2 of each stroke – 1 each IM Transition (FL to BK, BK to BR, BR to FR) 1 Choice

Workout Total: 7600

This free workout was provided by Greenwood Memorial Swim Club Head Coach Janet Harty.


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About Janet Harty

Janet Harty was named the Head Coach of YNS in the Fall of 2015 and brings with her years of coaching experience from the GMSC. [Full Bio]

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