A real challenger from the team in Vevey. Lactate and speed work in one session. This workout will get you ready to race!
Workout AM
Warm-up:
500 swim choice
5×100 choice (25 scull, 25 drill, 50 swim) @2’
10×50 as build 1.-5. and 6.-10. (5. and 10. FAST) alt. 5x free @1’, 5x stroke @1’10
10×25 choice sprint @40”
250 easy choice
Main Set (part 1):
6×50 choice MAX from dive @2’30
Main Set (part 2):
6×50 free cruise @50”
3×100 free w/pullbuoy and paddles breathe 3, 5, 7 by 100 @1’40
300 swim choice w/fins and paddles
10×25 free sprint w/fins and paddles @30”
250 kick choice w/fins
Swim Down:
100 easy choice
8×25 free no breath @50”
100 loosen
WORKOUT TOTAL: 4100
This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.
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| Vevey Natation 2011-2012 | |||||||
|---|---|---|---|---|---|---|---|
| Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 18 | 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 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Age) Day 6 (Elite) |
Day 7 (OFF) |
