Sep 29, 2020 – Sault Surge Aquatic Team

Five swimmers responded to Saturday’s blurb, so for this week there’s a swimmer-submitted set for each day. I gave the swimmers basic guidelines to follow, but ultimately they wrote the set. Remember, this is also breaststroke week, much to their dismay! Kevin is a huge fan of kick, so unsurprisingly his set is focused in that area.

This week also marked the beginning of Swimming Canada’s #SwimAgain Challenge, so we had to do a 200 kick for time to submit for ranking against all of Canada.


9×50 IM switches 3 drill, 3 kick, 3 swim 1:10
300 as 75 free BSC/25 breast 2K1P (regroup)
8×25 choice 15 green/10 clear :35

Kevin set:
3x 200 kick for time – any kick, only one pull into walls (regroup)
12 x 25 kick ↓ 1-6 twice to red :40
*round 3 must be breaststroke

Breast focus set:
2x 4×25 head-up scull – as high as possible :50
4×50 cobra w/ pullbuoy (only 1K1P, drive forward) :60
4×100 as 1 – 25 breast 2K1P low sc/25 free BSC , 1 – IM pink w/ breast green 1:50

Cool down:
On your own!


This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.

Additional Comments
– BSC = base stroke count
– 2k1p = two kick one pull
– cobra = breast with fly kick

Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.

Sault Surge Aquatic Team - Season 2020-2021
Week #1 X Day 1 Day 2 Day 3 Day 4 Day 5 X
Week #2 X Day 6 Day 7 Day 8 Day 9 Day 10 X
Week #3 X Day 11 Day 12 Day 13 Day 14 Day 15 X
Week #4 X Day 16 Day 17 Day 18 Day 19 Day 20 X

Brought to you with the support of

Notify of
Inline Feedbacks
View all comments