Professional Swim Workouts by Professional Swim Coaches
Sep 25, 2015 – Scarborough Swim Club

Sep 25, 2015 – Scarborough Swim Club

We are in our second week of practices and this session has some basic skill development on butterfly as well as a simple little “Aerobic Acquisition” set. It has been awhile since my last post. I am excited to start sharing sessions again.

Workout

15:00 Activation

Warm-up:
3 x 200 Freestyle Swim – Last 25 over kick @ 03:30
4 x 25 Freestyle Kick – No board/ head up sculling @ 00:50
3 x 100 Freestyle Swim – Last 25 over kick@ 01:35
4 x 25 Freestyle Drill – Layout drill 25 left/ 25 right @ 00:50
3 x 50 Freestyle Swim @ 00:45
4 x 25 Freestyle Swim No Breather @ 01:15

Main Set – Butterfly:
6 rounds of the following:
2 x 25 Butterfly Drill (Single arm) Fins @ 00:45
1 x 50 Butterfly Swim Max ! @ 01:10
1 x 100 Freestyle Swim @ 01:50

Aerobic Build Up:
60 x 25 Freestyle Swim (Keep under 20) @ 00:25

Workout Total: 4750

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


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


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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