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!

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, 25 HARD/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 workout was provided by Stockholm Police Swim Team Elite Coach Fredrik “Ludde” Lundin.
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