Professional Swim Workouts by Professional Swim Coaches
Mar 23, 2016 – Ellesmere College Titans – 200 Race Pace Set

Mar 23, 2016 – Ellesmere College Titans – 200 Race Pace Set

Workout focusing on 200 race pace with sets of 50’s during the main set after a good 2k warm-up. Finishing up the day with some removal kicking work.

Workout

Warm-up:
600 fins + paddles alt 150’s free + back) on 9′
3×200 free desc 1-3 @ AT/-1 AT / -2 AT on 3′
4×100 #1 switch 50’s drill – kick
8×25 odd – fins uw for time / even – dive transition 4-8 stroke
200 bk single/swim 50’s

Main set:
8×50 #1 dive/push + 400 recovery on 6.30
6×50 #1 dive/push + 400 recovery on 6.30
4×50 #1 dive/push + 400 recovery on 6.30
2×50 #1 dive/push + 400 recovery on 6.30

Removal Kick:
8×200 bk kick fins on 3.30
1) 1st 100m fast – 2) 1st 75m fast – 3) 1st 50m fast – 4) 1st 25+last 25m fast — Repeat x2

Sculling:
8×50 sculling as 2x each feet 1st / front scull / duck scull / doggy paddle

Workout Total: 6600

This workout was provided by Ellesmere College Titans Head Coach Alan Bircher.


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About Alan Bircher

Since his retirement from elite competitive swimming Alan has quickly grown a reputation as one of the top young coaches in the UK. [Read Bio]

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3 Comments on "Mar 23, 2016 – Ellesmere College Titans – 200 Race Pace Set"

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ehab
Member

What benefit beginning the workouts use paddles/fins in warmup ?

600 fins + paddles alt 150’s free + back) on 9′

ehab
Member

What is effect Physiology Removal Kick:?

Removal Kick: 8×200 bk kick fins on 3.30 1) 1st 100m fast – 2) 1st 75m fast – 3) 1st 50m fast – 4) 1st 25+last 25m fast — Repeat x2 –

Nico Messer
Founder
I can only guess the possible answers to your questions and hope Coach Bircher will reply in his own words. The kicking set is a “swim down” and should help them recover from the race pace work during the main set. As said many times before, kicking is a popular mean to recover as you take away the fatigued arm strokes that may lead to bad technique. As to the fins, there are endless reasons why. Could just be a personal preference or taking away some stress during the first part of the workout since their hitting faster race pace… Read more »
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