Professional Swim Workouts by Professional Swim Coaches

Feb 19, 2013 – G.S. Fiamme Oro

Allenamento anaerobico 2° Macrociclo 19 feb 2013, 2* settimana di carico

Warm-up:
300 free
8×100 fins, snorkel and paddles with 15 seconds of rest
(25 drill, 25 free, 25 drill their own style, 25 own style)

Pre-set:
8×15 (one dive, one free) 40 sec. rest
6 dives with 12.5 max, turn and return
6 + 6 turns arrivals
8×50 progression inner legs 20 sec. rest
6×50 free or back; 3 to 50 \ 55 sec. (2 aerobic + 1 progr.interna ) 3 progression 1 \ 3

Main set:
20×50 own style race pace to 1.00 (six strong fourth floor age group; 9 strong 1 slow elite)

400 pull recovery

Critical speed:
2x (2×100 to 1.45 \ 2.00-to 3.30 1×200 – 2×100 to 1.45 \ 2.00-1×200 to 3.30)
Everything to the max, in the 200 strong move like a 100.

4×100 pull recovery

12 or 16×50 1max 1slow

WORKOUT TOTAL AGE GROUP: 5200 – ELITE: 6600

This free workout was provided by G.S. Fiamme Oro Coach Rosario Castellano.


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


About Rosario Castellano

Coach Rosario Castellano was born in Naples and had swimmers participate in various editions of the Italian Youth and Senior Championships. [Read Bio]

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