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.


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