Professional Swim Workouts by Professional Swim Coaches
Feb 6, 2017 – NTSC – Senior High Performance

Feb 6, 2017 – NTSC – Senior High Performance

A relatively short workout to focus on the back end of 100s of stroke. The emphasis is on turning on the legs for the last 50, but without neglecting early speed of the legs.


200 swim
100 k
100 scull w/buoy

8×25 no br @ 40
8×25 blue line sprints @ 40
8×25 blue line sprints w/ short fins @ 40

6×50 r/l kick @ 50
6×50 kick NFR1 @ 50
6×50 kick fly k w/ short fin @ 50-last 12m under h2o

4×75 desc 1-4 @ 1 free
4×75 fr/nfr1/fr desc 1-4 @ 110
4×75 nfr1 25k/50s w/short fin @ 120 – last 25 BLAST

2×100 fr @ 130 – under 1:05
2×100 fr/nfr1 @ 140 sprint nfr1
2×100 nfr1 @ 150 w/SF FAST W/in 5 of goal time on #2

100 easy
1×50 NFR1 – fast OTB
1×50 NFR1 w/SF from push

Workout Total: 3600

Additional Comments:
Blue Line Sprints: We have a blue line on the bottom of our pool at about 12 1/2. Blue Line Sprints are no breath smooth free until the line, take one breath at the line and SPRINT as hard as possible in without another breath. Focusing on the FINISH timing.

This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.

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About Alexis Keto

Alexis has coached at every level of the sport and is currently the Head Coach/CEO at New Trier Swim Club. [Read Bio]

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