Professional Swim Workouts by Professional Swim Coaches
Mar 24, 2015 – Scarborough Swim Club

Mar 24, 2015 – Scarborough Swim Club

This is an aerobic base practice with elements of speed.

 

Warm-up:
1 x 300 Freestyle Swim Warmup/Recovery @ 05:30
2 x 200 Medley Drill Aerobic Base @ 04:00
3 x 100 Medley Swim Turns!!! Aerobic Base @ 02:00

> 3:00 Rest

Main set:
6 x 200 Freestyle Swim Aerobic Base @ 03:10 / @ 03:30
8 x 25 Freestyle Swim Max ! Alactate @ 00:50
6 x 150 Freestyle Pull Paddles/snorkel Aerobic Base @ 02:30 / @ 02:45
8 x 25 Choice Kick Max ! Alactate @ 00:55
6 x 100 Freestyle Swim best average Anaerobic Threshold @ 01:30 / @ 01:40

Warm down:
8 x 50 Best Stroke Drill Aerobic Base @ 01:10

Workout Total: 4500

This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Darren Ward

Coach Ward has been coaching professionally in Canada for the past 20 Years. Currently Darren is the Head Coach of the Scarborough Swim Club. [Read Bio]

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