Professional Swim Workouts by Professional Swim Coaches

Swimming Circuit with Coach Pierce

This AM workout allowed the swimmers to move around and get a lot of different types of work in. It also included some dryland work.

Lane 1 – Station 1
6×100’s kick @ 1:40
2:00 Rotate

Lane 2 – Station 2
8×100’s Free Pull @ 1:15 (Hyp 3 throughout) … LONG STROKES!!!
2:00 Rotate

Lane 3 – Station 3
12×50’s kick @ :50
2:00 Rotate

Lane 4 – Station 4
9×100’s free swim @ 1:05/1:10
2:00 Rotate

Lane 5 – Station 5
24×25’s kick @ :25
2:00 Rotate

Lane 6 – Station 6
4x (3×50’s @ :45)… #1 – 25 fly + 25 back, #2 – 25 back + 25 breast, #3 – 25 breast + 25 free (work transitions)
2:00 Rotate

Dryland – Station 7
4 sets (4 Plyo exercises x 12 @ 1:00 RI)
2:00 Rotate

Dryland – Station 8
Sit-ups… 600 sit-ups (all choice… change every 100)
2:00 Rotate

Dryland – Station 9
3 sets of (8 Bleacher Hops @ 1:00 RI)… set 1 – single hops, set 2 – double hops, set 3 – single hops

WORKOUT TOTAL: 4100

This free workout was provided by Cabrini College Swimming Assistant Coach Kevin Pierce.


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About Kevin Pierce

Coach Pierce returned to Ridley as the Boys Head Coach in 2014. He brings over 12 years of coaching experience to the Green Raiders. [Read Bio]

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