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 as 2 x (1. 50 smooth, 50 build, 2. build, 3. smooth breath every 5 or 7) @1’45
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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