Professional Swim Workouts by Professional Swim Coaches

Jan 15, 2014 – Stockholm Police Swim Team

Today’s workout starts with 8k running and short Foam Roll exercise. The swimming starts with a parachute to focus on upper body after the run. The main series is low aerobic with pull-kick-swim, HR = 60 below max heart rate. Finally power with short cord and parachute with 8 cycles maximum power.
Jan 15, 2014 - Stockholm Police Swim Team

Meters Set Description EGY WORK STK
40:00 8K RUN
15:00 FOAM ROLL
EN1
REC
R
L
1,000 1 x 500 on 9:00 PARACHUTE CHOICE
1 x 500 on 10:00 100 IM-100 FS, PARACHUTE
REC
EN1
P
S
VF
IM
3,000 5 x 300 on 4:30 SNORKEL OR BREATHING PATTERNS
5 x 200 on 3:30 DIFF ANGELS
5 x 100 on 1:40 SWIM
EN1
EN1
REC
P
K
S
FR
SP
IM
250 10 x 25 on 1:00 STARTS, TEQ EN1 T SP
400 2x
2 x 50 on 1:30 POWER, 8/16 PARACHUTE
2 x 50 on 1:30 SHORT CORD, 8/16

SP3
SP3

S
S

SP
SP
200 1 x 200 on 4:00 REC S VF

WORKOUT TOTAL: 5400

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


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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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