Professional Swim Workouts by Professional Swim Coaches
Millfield Swimming – Junior Performance “RED Squad” Threshold Hybrid

Millfield Swimming – Junior Performance “RED Squad” Threshold Hybrid

Little bit of a threshold hybrid set for you today. Some descending work, focusing on a time goal whilst giving technical goals at the beginning of the set.

The warm-up was given as a little experiment to see what the athletes would do, which worked well with lots of variation.


Minimum of 1500 (25:00)

4 x 50 (Broken 200) @ 200pace (60)

2 rounds:
150 (2:10) @HR160
2 x 200 (2:50) Thresh (PB+20)

2 rounds:
150 (2:20) @HR160
3 x 100 (1:30) thresh (PB+10)

2 rounds:
150 (2:30) @HR160
4 x 50 (50) Descend to 200pace

6 x 100 (1:45) CHEQ odds Free/Evens back
2 x 200 1. Snorkel swim, 2. Social kick

Workout Total: 5400

This workout was provided by Millfield Swimming Assistant Coach Jak Mullins.

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About Jak Mullins

Jak is in his fourth year as Assistant Coach at Millfield, working with the Junior and Senior National athletes. [Full Bio]

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Dimitris Kalokyris