This was a workout we did with swimmers from two other Toronto area swim clubs at the Pan Am Pool. We had 10 swimmers from the Whitby Dolphins and another 10 or so swimmers from the Granite Club Gators.
Swim performances elevate when you subject your swimmers to competition – inviting other clubs to train on occasion is a really great experience.
Workout
1 round of the following:
1 x 500 Freestyle Swim Fins and Paddles (25R/25L/50S)
1 x 400 Freestyle Pull Paddles Breath 3-35/5-15…3-35/7-15
1 x 300 Medley K/D/S
1 x 200 Freestyle Kick (100Fr/100Bk)
1 x 100 Medley Swim
> 3:00 Rest
8 x 25 Swim 4 free/ 4 I.M. @ 00:40
> 3:00 Rest
1 round of the following:
3 x 200 Freestyle Swim Descend 1-3 (HR 120-150) @ 03:20 / @ 03:40
1 x 200 Freestyle Drill/Swim @ 04:00
3 x 150 Freestyle Swim Descend 1-3 (HR 140-170) @ 02:30 / @ 02:45
1 x 150 Freestyle Drill/Swim @ 03:00
3 x 100 Freestyle Swim Descend 1-3 (HR 160-190) @ 01:40 / @ 01:50
1 x 100 Freestyle Drill/Swim @ 02:00
3 x 50 Freestyle Swim (HR 170-190) @ 00:50 / @ 00:55
1 x 50 Freestyle Drill/Swim @ 01:00
> 2:00 Rest
1 round of the following:
6 x 50 Best Stroke Swim 200 speed @ 01:20
6 x 50 Best Stroke Swim AFAP @ 01:20
Workout Total: 4300
This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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