Professional Swim Workouts by Professional Swim Coaches

Jun 24, 2015 – The College of William & Mary

A SCM workout we did with a portion of our team. Mixes in aerobic and anaerobic elements throughout the main set. Looking for gear changes throughout.

Warm-Up:
1×400 (CH SW)
1×300 (CH K)
1×200 (CH P)
1×100 (SW – BP 4/3/2/1)

Pre-Set:
4×25 @ :30 (P Stroke – DR)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – DR/PT)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – PT/Bld)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – VS)
1×50 @ :50 (FS)

Main Set:
1×400 @ 6:000 (FS) + 1×50 @ :50 / :55 (Strk – P) + 4×50 @ :45 (FS) + 1×100 @ 1:10 / 1:20 (Mnt)
1×300 @ 4:30 (FS) + 2×50 @ :50 / :55 (Strk – P/R) + 3×50 @ :45 (FS) + 2×100 @ 1:10 / 1:20 (Mnt)
1×200 @ 3:00 (FS) + 3×50 @ :50 / :55 (Strk – P/R/O) + 2×50 @ :45 (FS) + 3×100 @ 1:10 / 1:20 (Mnt)
1×100 @ 1:30 (FS) + 4×50 @ :50 / :55 (Strk – P/R/O/B) + 1×50 @ :45 (FS) + 4×100 @ 1:10 / 1:20 (Mnt)

Flush:
4×50 @ :55 (RF / LF / BF / NF)
1×100 @ 1:30 (CRUISE)
4×50 (RA/SW , LA/SW x 2)
1×100 @ 1:30 (CRUISE)

Last Set (Fins/PD and Let’s Go FAST):
1×25 @ :30 (UWDK)
2×25 @ :30 (UWDK) +1×25 @ :30 (FS AO)
3×25 @ :30 (UWDK) + 2×25 @ :30 (FS AO) + 1×100 @ 1:30 (Fly Kick)
4×25 @ :30 (UWDK) + 3×25 @ :30 (FS AO) + 2×100 @ 1:30 (Fly Kick) + 1 x 50 @ 1:00 (ALL OUT for time)

Cool Down:
200 CH

Workout Total: 6150

This free workout was provided by William and Mary Assistant Coach Joshua Huger.


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About Joshua Huger

Josh Huger enters his second season with the H2Okies as now the assistant swim coach and recruiting coordinator. [Full Bio]

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