Aug 13, 2010 – Florida Keys Swim Club

Workout from Florida Keys Swim Club Racers Group. Working on basic technique elements during warm-up with some fast swimming throughout the main set.

Workout

Warm-up:
300 free, back, breast (50 drill/50 swim per stroke)
1 streamline walk to other end

300 kick choice
1 streamline walk to other end

300 pullbuoy 4 x (25 scull/50 regular pull)
1 streamline walk to other end

300 swim choice w/fins (1st 25 of each 100 under water)
1 streamline walk to other end

Pre-Set:
12×75 (R1: free, R2: choice, R3: free, R4: stroke)
1.: 25 build, 50 smooth R10″ 2.: 50 build, 25 smooth R20″ 3.: 75m build R30″

3×25 free sprint (lungbuster) @45″ – after 3 walk to the other end

Main Set:
12×100 (R1: stroke, R2: free w/fins & paddles)
Two rounds of the following:
100: 25 fast, 75 smooth + 100 easy
100: 50 fast, 50 smooth + 100 easy
100: 75 fast, 25 smooth + 100 easy
No interval, 100 easy is active recovery

100 choice all out
100 easy choice

Swim Down:
6×50 free @50″
300 social kick w/fins
4×25 free no breath

WORKOUT TOTAL: 4275

This workout was provided by Coach Nico Messer.


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Florida Keys Swim Club - 2010
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