Professional Swim Workouts by Professional Swim Coaches
Oct 24, 2015 – Scarborough Swim Club

Oct 24, 2015 – Scarborough Swim Club

This is a workout I did a few weeks ago with my group on a Saturday morning. It was a 3 hour practice with a descending series of 300’s, 200’s and 100’s.

Workout

Warm-up (4 rounds):
3 x 100 Freestyle Swim @ 01:40
1 x 100 Freestyle Swim @ 01:35
1 x 100 Freestyle Swim @ 01:25

Set (4 rounds):
4 x 75 Choice Kick (Last 25 max) @ 01:40
3 x 50 I.M. Transition Drill @ 01:10
2 x 100 Medley Swim @ 02:00
6 x 25 I.M. order/round Swim (25 afap/ 25 DPS) @ 00:40

Main set:
3 x 300 Freestyle Swim Descend 1-3 @ 06:00
6 x 200 Freestyle Swim Descend 1-3 @ 03:30
9 x 100 Freestyle Swim Descend 1-3 @ 01:45

12 x 50 Freestyle Swim Paddles/snorkel @ 00:50

Workout Total: 8800

This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.


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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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