Professional Swim Workouts by Professional Swim Coaches

Sept 23, 2012 – Jarfalla Swimclub

This workout is the ninth straight training at our camp in Calella, with two swim workouts per day at approximately 7,000 meters. Focus is on 30×100 freestyle, which is divided into 5 * 100 freestyle on 1.15 and 1.20 and added low aerobic pace between. The reason why we split is to allow the swimmers to keep the threshold speed with short rest.

Meters Set Descritption EGY Work Stroke Pace
30:00 DRYLAND (NO UPPER BODY) L
200 200 on 4:00 CHOICE REC S VF 1:00
7,200 1 x 1200 on 20:00 IM ZOOMERS, CHANGE 100
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
1 x 1000 on 16:00 FREE ZOOMERS PADDLE BREATH 5
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
1 x 800 on 14:00 IM ZOOMERS, CHANGE 100
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
1 x 600 on 11:00 FREE ZOOMERS PADDLE BREATH 5
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
1 x 400 on 7:00 IM ZOOMERS, CHANGE 100
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
1 x 200 on 3:00 FREE ZOOMERS PADDLE BREATH 5
5 x 100 on 1:20 FREE ON 1.15 OR 1.20
EN1
EN3
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
S
S
S
S
S
S
S
S
S
S
S
S
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
0:50
0:40
0:48
0:40
0:52
0:40
0:55
0:40
0:52
0:40
0:45
0:40
200 1 x 200 on 4:00 EZY REC S VF 1:00

WORKOUT TOTAL: 7600

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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