Professional Swim Workouts by Professional Swim Coaches
Islanders Aquatics – Dec 1, 2013 – Distance Workout

Islanders Aquatics – Dec 1, 2013 – Distance Workout

If you’re unable to handle the Base then increase time OR if its to easy then bring time down. You May use Paddles, Snorkels and PB for the 250/350 only.

Good luck and have fun!

Meters Set Descritption EGY WORK STK
400 1 x 400 on 6:00 every 4th Lap Kick Fly on Back EN1 S FR
600 6 x 100 on 1:20 125, 120,115 EN1 S FR
600 3 x 200 on 3:00 1-RT / LFT IM 2- FIM 3-SPT EZ IM EN1 D IM
300 6 x 50 on :40 500 pace EN3 S FR
2,200 4x
1 x 250 on 3:30 Aerobic
1 x 300 on 3:30 108 , 106, 104 BASE
EN1
EN3
S
S
FR
FR
400 8 x 50 on :45 recovery REC S FR
400 8 x 50 on :40 500 pace EN3 S FR
2,250 3x
1 x 350 on 4:40 Aerobic
1 x 400 on 4:40 110 – 108 – 106 Base
EN1
EN3
S
S
FR
FR
400 8 x 50 on :45 recovery REC S FR
500 1 x 500 on 6:00 FAST ALL OUT EN3 S FR
200 1 x 200 on 3:00 WARM DOWN EN1 S FR

WORKOUT TOTAL: 8250

This free workout was provided by Islanders Aquatics Head Coach Marc Danin.


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


About Marc Danin

Coach Marc Danin has been with Islanders Aquatics for 3 seasons working as Head Coach. Since he has been on deck at IA the team has flourished. [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz