Professional Swim Workouts by Professional Swim Coaches
May 2017 – Ellesmere College Titans

May 2017 – Ellesmere College Titans

This session was a Monday night and the goal was to make them physically tired while holding skills on the 75’s, backing this up then with 200RP/100RP on the 50’s and 25’s.

The Titans are currently in an aerobic phase with some VO2 sets working around two big short rest sessions in the week.

Workout

Warm-up:
600 snk (100 swim / 25 L / 25R)x4

Sub set:
50#1 on 50 as 15~/20!!/15~
100 free @ AT pace on 90
Repeat x3

2×50 #1 build into race finish on 55
100 free under AT pace on 90
Repeat x2

3×50 #1 as Variable Pace on 55
100 free @ PB+6-8sec

Main set:
10×75 Best Effort #1 on 90 (Hold skills and transition speed focused)
10×50 @ 200 RP #1 on 75
10×25 @ 100 RP #1 on 60

  • Sprint Squad = 75’2 with fins / 50’s as written / 25’s dive start + walk back
  • Middle Distance = 75’s swim / 50’s fins overspeed / 25’s alt dive / push
  • Distance = went 10×100/75’s/50’s done pull+paddles on 100+75’s fins for 50’s

Recovery:
4×300 own choice equipment / stroke on 4.30
2×15!! burst in each 300m (optional when)

Workout Total Sprint & Middle Distance: 4500 – Distance: 5300

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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1 Comment on "May 2017 – Ellesmere College Titans"

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Stuart Dustan
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Alan, re: the main set, can your swimmers maintain race-pace times for all of the 10×50 @ 200 RP #1 on 75 & 10×25 @ 100 RP #1 on 60?

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