Professional Swim Workouts by Professional Swim Coaches
Oct 2, 2014 – Millfield Swimming

Oct 2, 2014 – Millfield Swimming

First week back into full squad training, so I went with a little shock to the system after a long Thursday at school. Descending per round from HR 155 to HR 170+, this set was tough!

The squad did well on the final round, with several averaging 31 high/32 low and responded brilliantly on the race 100’s at the end. The 25’s were a particular highlight, with the true sprinters in the squad managing a few 13 mids (female) on both rounds.

Workout

Warm up:
Fins and Paddles –
2 x 100 A-Fly kick – work hips @2.10
4 x 75 K/D/S IM order @1.30
4 x 50 – 5 kick max power + distance @60
8 x 100 –50 Drills and Skills 50 Swim build @1.45

Main Set:
10 x 50 @ 60 – HR 155 – PB+6-8
4 x 25 FAST!! @40
10 x 50 @50 – HR 165 – PB +5-7
4 x 25 FAST!! @40
10 x 50 @45 – HR 170+ – PB +5 or under (pick a time and hold it)
2 x 100 – RACE!!!! @ 6

Swim down:
125 – 25 Max Kick 100 Swim
4 x 175 – 100 @ comfortable aerobic – 75 Stroke Drill/Kick
125 – 25 U/W Fly kick 100 Swim
50 Scull

Workout Total: 4400

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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