Professional Swim Workouts by Professional Swim Coaches

Sept 5, 2012 – Jarfalla Swimclub

Last Wednesday, we undertook an anaerobic focus, right now we find ourselves in an aerobic phase. Under the aerobic phase, I believe it is important to add at least 1 time per week a really challenging anaerobic workout. This was the first time we did 30 * 50 on 2:00. and swimmers goal was to do as many 50´s as possible better than 94% of their PB (calculated in Team Manager).

Next time we run this set we will aim to make as many as possible better than 95% of their PB, in this way will the swimmers challenges to learn to manage the set better with higher speed and resist the lactic acid during 60 minutes.

Something I noticed was that I as a coach was able to give feedback on their performance at 30 times. Swimmers were able to hold very high intensive training and at the same time carefully to execution, this was successful, especially at the end of the set when they were tired but would nevertheless sustain focus.

60 minutes anaerobic work

Meters Set Descritption EGY Work Stroke
900 1 x 300 on 5:00 IM NO BREATH RED
6 x 50 on 1:00 PROG 1‑6,3BREATH ANDN/25
4 x 75 on 1:30 FR, 5‑> KICK AFTER TURN
REC
EN2
EN2
S
S
S
IM
FR
FR
1,500 30 x 50 on 2:00 FREE, 94% PERS ‑>, W/START SP1 S FR
600 3 x 200 on 4:00 IM SWIMDOWN, 3-1 REC S VF
1 on 30:00 MEDICINE BALL & STRETCHING

WORKOUT TOTAL: 3000

This free workout was provided by Jarfalla Swimclub Head Coach Fredrik “Ludde” Lundin.


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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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