Professional Swim Workouts by Professional Swim Coaches
Jan 20, 2017 – NCAP West – Aerobic Pre-Meet

Jan 20, 2017 – NCAP West – Aerobic Pre-Meet

During the High School season our training schedule is challenged by each of our athletes racing schedules. Our 25 athletes represent 11 different schools, so they head many different directions on Friday’s in the evening.

We train through the High School season so we highly promote 100% attendance to this additional morning session each week. These sessions are aerobic in nature and generally land around the 6000 yard mark in a 90 minute session.

Workout AM

600 S/K x 50 (9:00)

5 breath total 50’s
18 x 50 FR 3 each
(35)(40)(35)(45)(35)(50)

5 x 150 BK (2) #5 Fast
3 x 200 Kick (320) + 250 Pull B 3 (320) + 100 FR @ sub 1:00
2 x 200 Kick (320) + 250 Pull B 5-3-2 (320) + 100 FR @ sub :58
1 x 200 Kick (320) + 250 Pull B 5 (320) + 100 FR @ sub :56
5 x 150 Pull FR (150) #5 Fast

18 x 25 (25) FL or BR
50 EZ

Workout Total: 5700

This workout was provided by NCAP West Head Coach Jeremy Linn.


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About Jeremy Linn

Jeremy Linn won a silver medal in the 1996 Olympics. He swam for NCAP and has been with the program for over 20 years. [Read Bio]

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