Professional Swim Workouts by Professional Swim Coaches
Mar 30, 2015 – Scarborough Swim Club

Mar 30, 2015 – Scarborough Swim Club

With The Canadian trial for World Championships and the Pan Am Games taking place in our pool this week. I was forced to relocate my practices to a different pool.

Our practices for the week have been reduced to 1 hour. This is a quick workout with some max effort 25’s and builds.


1 round of the following:
1 x 200 Freestyle Swim @ 03:30
2 x 100 Medley Drill @ 02:10
4 x 50 Best Stroke Drill/Swim (2nd 25 build to max) @ 01:05

> 2:00 Rest

3 rounds of the following:
3 x 100 Best Stroke Swim (First 25 max/ 75 DPS) @ 02:10
4 x 75 Freestyle Swim Breath 5 (Last 25 max!) @ 01:10
1 x 200 Freestyle Pull Snorkel @ 04:00

Workout Total: 3000

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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