Professional Swim Workouts by Professional Swim Coaches
May 12, 2015 – Scarborough Swim Club

May 12, 2015 – Scarborough Swim Club

The main set is called “50’s 101”. I am sure many of you have tried this set before. For those that haven’t. It is as many 50’s as you can make on a pace time of 101 and always having to finish before your original send off.

For example; If Sally leave for number one on the “60 she will have 1 minute to complete number 1, since the pace time is 1:01 she will only have 59 seconds to make it back before the “60…and so on. Have fun, my swimmers really like this set.

Warm-up:
3 x 200 Freestyle Swim @ 03:30
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 150 I.M-Free Swim @ 02:30
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 100 Freestyle Swim @ 01:35
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 50 Best Stroke Swim @ 00:45 / 3 x 50 @ 00:50
3 x 50 Freestyle Kick Descend 1-3 @ 01:10

Main set – 50’s 101:
30 x 50 Best Stroke Swim @ 01:01
When you can’t make anymore go 50’s free on :50 until you have completed all 30 50’s.

Warm down:
6 x 150 Freestyle Equipment (Choice of equipment) @ 02:30 / 6 x 150 @ 02:45

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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