Professional Swim Workouts by Professional Swim Coaches
Florida Keys Swim Club – Toy Day

Florida Keys Swim Club – Toy Day

Even when training mostly age group athletes, you need to break the rhythm of crushing them in every workout and give them something “fun”. Coach Olsen calls these swim workouts “Toy Days”.

If you don’t have the equipment used below you can of course just do the workout without any of the special “toys” or replace them with other equipment you have available such as drag shorts, etc.

Warm-up:
300 Swim choice
300 Kick choice
300 Drill choice

Pre-Set:
4×200 IM order as scull, drill, kick drill by 50 R20”
20×25 UW w/fins @30”

Main Set:
400 Social kick
8×25 FAST kick against cordz (kick for 20” at most) @1’15

400 Choice drill, swim smooth and relaxed
8×25 Swim sprint against cordz (for 20” at most) @1’15

500 Free w/pullbuoy smooth and relaxed (paddles option)
8×25 Free w/pullbuoy and paddles against chutes @1’15

100 Easy choice

Swim Down:
2×50 UW w/monofin
100 Easy choice

WORKOUT TOTAL: 4400

This free workout is provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.


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


About Jon Olsen

Jon Olsen is the Head Coach of the Florida Keys Swim Club, Coral Shores High School, and the Fighting Manatees Masters. [Read Bio]

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