Feb 21, 2011 – Fighting Manatee Swim Club

Workout from the Fighting Manatee Swim Team mixing some build freestyle and stroke work.

Workout

Warm-up:
600 (100 free, 100 back, 100 kick)
6×100 3x free, 3x choice
1. + 4.: 25 build, 75 smooth R10”
2. + 5.: 50 build, 50 smooth R15”
3. + 6.: 75 build, 25 smooth R20”

300 kick choice (fins optional)
6×50 kick choice alt. easy/FAST (fins optional) R20”

Main Set:
3 rounds of 50 – 100 – 150:
Round 1*:
50 scull R15”, 100 free breath every 5 R30”, 150 free build by 50 R45”

Round 2:
50 drill choice R15”, 100 kick w/o board R30”, 150 IM (no free) R45”

Round 3:
50 free with 2 breaths or less R15”, 100 free middle section FAST R30”, 150 stroke

* round 1 can be pullbuoy and paddles

Swim Down:
3×100 free w/pullbuoy (paddles optional) R15”
50 regular pull, 50 “swim”
4×50 25 head up freestyle, 25 easy choice R15”
200 loosen

WORKOUT TOTAL: 3400

This workout was provided by Coach Nico Messer.


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Fighting Manatees Swim Club - 2011
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