Coach’s Intel: Rocky Mountain Thunder Swimming’s Brent Bergstedt Shares a Mid-Season Workout

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Join 1,800 of your fellow swimmers and coaches and sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

In today’s Coach’s Intel, Brent Bergstedt, CEO and Head Coach of Rocky Mountain Swimming shares another set designed to build a solid base. Brent has been involved with swimming for nearly 30 years, is a 4 time All-American and in 2006 finished in the top 10 for the 100m breaststroke at the XI FINA World Masters Championships. He has been with Rocky Mountain Thunder Swimming since 2005.

Here is his workout:

This work is designed to help build a well-balanced base. Which will enable you to build upon speed work, and technique with rest. This practice is designed to push towards your best race possible. The choice is yours, focus during this practice and build the best base possible or don’t.

This mid-season workout is geared towards a swimmer or triathlete who has goals and aspirations to swim under 2 minutes per 200 yards.

Warm Up
4 x 200  on 3:30 (1. Mix 2. Kick 3. Pull 4. Mix)

*Mix = (swim, kick or pull at least a 25 of each)

Main Set 1

6 X  [1 X 100 on 1:10

2 X 50 on :45

4 X 25 on :30

1:00 Min Rest)

Odd Round Fins and Paddles

Even Round No fins and Paddles

Main Set 2

4 X  [4 X 75 on :55 Descend

Odd Round Fr

Even Round Stroke

200 Kick on 4:00

Cool Down

200 Easy (75 Double Arm Backstroke, 125 Free)


*ALL Distances are shown in short course yards.

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About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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