Professional Swim Workouts by Professional Swim Coaches

Feb 24, 2014 – Stockholm Police Swim Team

This workout focuses on threshold for strokes with lower heart rate freestyle swimming between. It´s very good set for 200 butterflyers. Go for it!

Feb 24, 2014 - Stockholm Police Swim Team

Meters Set Description EGY WORK STK
1,500 1 ROUND W PARACHUTE
3x
1 x 100 on 2:00 SCULL/SWIM
4 x 50 on 1:00 DRILL (TRI=CORD)
1 x 200 on 3:00 BUILD


REC
REC
EN1


T
T
S


VF
SP
FR
400 8 x 50 on 1:00 W RUN START, 25HARD/EZY SP3 S SP
3,000 3x
3 x 200 on 2:40 FS, HR CONTROL
1 x 100 on 1:25 SP, THRESHOLD
2 x 50 on :45 SP THRESHOLD
1 x 100 on 1:25 SP, THRESHOLD
2 x 50 on :45 SP, THRESHOLD

EN1
EN3
EN2
EN3
EN2

S
S
S
S
S

FR
SP
SP
SP
SP
200 1 x 200 on 4:00 SWIM DOWN REC S VF
1 on 45:00 FLEX & FOAM ROLL REC L

WORKOUT TOTAL: 5100

This free workout was provided by Stockholm Police Swim Team Elite Coach Fredrik “Ludde” Lundin.


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


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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