Mixing it up on Monday morning to start the week with the Fighting Manatee Swim Team using lots of equipment and playing around with some challenging drills.
Workout AM
Warm-up:
200 as 150 swim choice, 50 scull
200 as 100 swim stroke, 100 drill
200 as 50 swim choice, 150 kick w/o board
Pre-Set (3 rounds):
50 choice build R10”
50 choice pace R15”
50 choice (25 FAST, 25 smooth) R10”
50 easy choice R20”
Main Set:
14×100 R20″ as
1.-7.: kick as 1x kick on side, 1 kick w/o board, 2x kick choice w/board, 3x kick w/fins build 1.-3.
8.-14.: “swim” as 1x scull, 1x drill, 2x swim choice, 3x free w/fins & paddles build 1.-3.
Swim Down:
8×50 as
1x free surf kick, 1x kick w/o board, 2x kayak drill,
1x head-up freestyle, 1x free over kick, 2x kayak drill
200 loosen
WORKOUT TOTAL: 3200
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) |
