Professional Swim Workouts by Professional Swim Coaches

Oct 22, 2012 – Jarfalla Swimclub

We did this workout yesterday and it is a tough and challenging one. The warm-up was long (2200 meters) because we had been out of training for a day and it takes a while to get your body started again.

5x (4×100 free kick on 1.45, 1×100 free swim on 1.45) – the first part is focused on hard kick and swim, goal was 400 pace. Then 100 easy.

5x (4×50 free on 45 and 1×50 ezy on 45) – this part we put on paddles and fins. The goal was to swim faster than 100 pace and almost everyone made it. Then 100 easy again.

The last part of the set was 6 * 25 on 1:00 with highest speed/sprint, also with paddles and fins. The goal was to swim faster than a 25 sprint from a dive.

Meters Set Descritption EGY
2,200 4x
1 x 200 on 4:00 ONE ARM IM
R1 FLY, R2 BACK, R3 BRST, R4 FREE
2 x 100 on 1:50 75 DRILL-25 SWIM
R1 FLY-BACK, R2 BACK-BRST, R3 BRST-FRE, R4 FREE
3 x 50 on 1:00 FAST TURNS

REC

REC

EN2
2,500 5x
4 x 100 on 1:45 FREE KICK
1 x 100 on 1:45 FREE SWIM

EN2
EN3
100 1 x 100 on 2:00 EASY REC
100 1 x 100 on 2:00 EASY REC
1,000 4x
4 x 50 on :45 FREE PADDLES & FINS 100 PACE
1 x 50 on :45 EASY

EN3
REC
150 6 x 25 on 1:00 FREE, PADDLES & FINS SPRINT SP3
200 1 x 200 on 4:00 SWIMDOWN REC
30:00 CHINS, SIT-UPS, PUSH-UPS

WORKOUT TOTAL: 6150

This free workout was provided by Jarfalla Swimclub Head Coach Fredrik “Ludde” Lundin.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Fredrik Lundin

Fredrik “Ludde” Lundin is the owner & Head Coach at Lundin Coaching & Consulting AB and Head Coach of the triathlete Lisa Nordén. [Full Bio]

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