Jul 31, 2010 – Fighting Manatee Swim Club

Bonus workout from the Fighting Manatees as they usually don’t swim on Saturday mornings. Goal was to break 5k, getting through it as “quickly” as possible, keep it challenging but something everyone on the team could finish.

Workout AM

Warm-up:
600 alt. 100 free, 100 back, 100 drill choice
400 IM (50 kick w/o board, 50 swim per stroke)
200 kick choice

Pre-Set:
6×100 free @1’45
2 x (1. 50 smooth, 50 build, 2. build, 3. smooth breath every 5 or 7) – R1: paddles – R2: fins & paddles
8×50 kick w/fins (10 – 15 under water) R15″

Main Set:
100 kick w/fins @2′ + 100 free w/fins and paddles R10″
100 kick w/fins w/o board @2′ + 200 free w/fins and paddles R20″
100 kick w/fins @2′ + 300 free w/fins and paddles R30″
100 kick w/fins w/o board @2′ + 400 free w/fins and paddles R40″
100 kick w/fins @2′ + 300 free w/fins and paddles R30″ 100
kick w/fins w/o board @2′ + 200 free w/fins and paddles R20″
100 kick w/fins @2′ + 100 free w/fins and paddles

100, 200, 300, 400 hold same speed/average all the way up
300, 200, 100 get faster going down

Swim Down:
4×50 free pull R30″ (25 no breath, 25 smooth)
200 free lung busters
200 easy choice

WORKOUT TOTAL: 5100

This workout was provided by Coach Nico Messer.


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Fighting Manatee Swim Club - 2010
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