Individual Medley and hypoxic workout from the Fighting Manatees Swim Team.
Workout AM
Warm-up:
400 swim choice
4×50 IM order (25 drill, 25 swim) R10”
300 kick (fins optional)
4×50 IM order (25 kick, 25 swim) R10”
200 pull
4×50 IM order (25 scull, 25 swim) R10”
100 IM swim
4×50 IM order or Reverse IM Speed Play R20”
1.: 25 FAST, 25 easy 2.: 25 easy, 25 FAST 3.: all FAST, 4.: all easy
Main Set:
3×200 pull build 1.-3. and breath every 7, 5, 3 strokes by 200 R30”
Swim Down:
3×100 kick w/fins build 1.-3. R20”
3×50 free lung buster sprints R30”
150 easy choice
4×50 free hypoxic work (breath 4, 3, 2, 1 per 50)
200 loosen
WORKOUT TOTAL: 3400
This workout was provided by Coach Nico Messer.
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| Fighting Manatees Swim Club - 2011 | |||||||
|---|---|---|---|---|---|---|---|
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
