Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Emily Laurent, Swim MAC Carolina Dolphin 2 Coach, Charlotte, North Carolina
1X200 @ 4:00 Free with Snorkel
4X50 @ 1:30 25 Br kick on back, 25 breast races
1X150 @ 3:00 Free with BP every 3
4X50 @ 1:30 25 Breast Race, 25 Br kick on back
1X100 @ 2:00 Free with BP 5
4X50 @ 1:15 Bk/Br by 25 IMT
1X50 @ 1:00 Free RACE! (Min breathing)
4X50 @ 1:15 Br/Fr by 25 IMT
Coach Emily Laurent, SwimMAC Carolina
This is a set that I modified from a couple of the sets on the website, but my swimmers seemed to really like it. Main focus was the 100s doing the correct underwater under stress. This was for a combo practice of a set of 11-14 that are BB-Age Group Cut for their respective ages.
4X50 @ 1:15 IMO Fast
8X100 @ 3:00 Back, 25- 5 squats, 25- 5 pressouts, repeat
4X50 @ 1:15 Choice Fast, perfect swims
6X100 @ 3:00 Breast 10 squats, 5 pressouts
4X50 @ 1:15 IMO Fast
4X100 @ 3:00 Fly 15 squats, 10 pressouts
4X50 @ 1:15 Choice Fast
2X100 @ 3:00 Free 15 squats, 10 pressouts
4X50 @ 1:15 IMO Fast
The Swimming Wizard 