Professional Swim Workouts by Professional Swim Coaches

Week #44, 2012 – Jarfalla Swimclub

This is a series of swim workouts I did with my team during school holidays in October. During the week we trained every morning for two hours in the pool and 1 hour dryland. In the afternoon we had a focus on speed and anaerobic training.

As you can see in the workouts, I like to mix swim with kicking, drills or pull. The focus during the workouts was on turns and breathing during the sets. I have divided the workouts into three parts, warm-up and two sets. The prupose was that each part lasted about 30-40 minutes (go to the last page to download the PDF file).

Workout 10/29/12

Meters Set Description EGY WORK STK
DRYLAND ‐ HOPEROP ‐ SIT UPS L
2,400 1 x 500 on 10:00 CHOICE
5 x 100 on 2:00 KICK
5 x 100 on 1:40 PULL
1 x 500 on 1:00 200‐3X50‐100‐50 IM
12 x 25 on :45 SPRINTS
1 x 100 on 2:00 EASY
REC
EN1
EN1
EN1
SP3
REC
S
K
P
S
S
S
VF
VF
FR
IM
VF
VF
1,800 8 x 50 on 1:10 BACK, PACE 200
1×300 on 6:00 IM EASY
8 x 50 on 1:20 BACK‐BREAST, PACE 200/100
1×300 on 6:00 IM EASY
8×50 on 1:30 BR, PACE 100
EN2
REC
SP1
REC
SP1
S
S
S
S
S
SP
VF
IM
VF
BR
1,000 5×200 on 3:30 2 IM, 2 KICK, 1 CHOICE EN1 S IM

WORKOUT TOTAL: 5200

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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