Professional Swim Workouts by Professional Swim Coaches
Jan 2, 2014 – SouthWest Stars

Jan 2, 2014 – SouthWest Stars

This is the first workout of the new year for our Senior group. I use Urbanchek’s color system for the 34x100s. I hope you like it.

Workout

2 times:
300 Choice Swim Aerobic Base @ 05:00
200 I.M. Drill Aerobic Base @ 03:30
100 I.M. Swim Aerobic Base @ 01:45

10 x 100 Choice Kick Aerobic Base @ 01:45

8 x 75 Freestyle Drill Aerobic Base @ 01:30
25 right arm 25 left arm 25 3 right 3 left

4 x 100 Freestyle Swim Aerobic 2 @ 01:30 PINK
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 RED
4 x 100 Freestyle Swim anaerobic threshold @ 01:30 BLUE

5 x 100 Freestyle Swim anaerobic threshold @ 01:30 PURPLE

4 x 100 Freestyle Swim Aerobic 2 @ 01:30 PINK
4 x 100 Freestyle Swim Aerobic 2 @ 01:30 RED
4 x 100 Freestyle Swim anaerobic threshold @ 01:30 BLUE

5 x 100 Freestyle Swim anaerobic threshold @ 01:30 PURPLE

200 Choice Swim Recovery

WORKOUT TOTAL: 6400

This free workout was provided by SouthWest STARS Head Coach Justin Correia.


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About Justin Correia

Justin Correia has been coaching since 1997 and is currently the Head Coach of the SouthWest STARS in Winter Garden Florida. [Full Bio]

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