Professional Swim Workouts by Professional Swim Coaches
Aug 18, 2010 – Fighting Manatee Swim Club

Aug 18, 2010 – Fighting Manatee Swim Club

Workout from my time with the Fighting Manatee Masters Swim Team. Our team goal back in August 2010 was to improve all four strokes to a level where everyone could compete in at least one other stroke than freestyle at an upcoming Masters meet (also so we wouldn’t miss out on the medley relay fun at meets any more).

Warm-up:
300 free (100 swim, 100 pull, 100 kick)
300 breast (100 swim, 100 drill, 100 kick)
300 back (100 swim, 100 pull, 100 kick)
300 fly (100 drill, 100 kick on back, 100 kick on side)
fins optional for fly

Pre-Set:
12×50 2 rounds of the following:
50 fly drill, 50 free
50 back drill, 50 free
50 breast drill, 50 free
rest: 10” after drill, 20” after free
build 50’s free 1.-3. each round

Main Set (4 rounds):
150 as 50 free, 50 stroke drill, 50 free R15”
100 as 50 stroke, 50 free R30”
50 UW kick R45”

150: 50’s free – breathe every 5 & 7
100: 50 free – breathe on same side for 25 50: breaststroke pullouts option

Swim Down:
2×50 free or breast swim w/pullbuoy
2×100 #1 free shark tale drill, #2 as 25 SA combo, 25 free, 25 LA combo, 25 breast
200 easy choice

Comments:
SA = short axis stroke combination – fly & breast – we do them alternating 2 strokes fly, 2 strokes breast focusing on not interrupting the rhythm.
LA = long axis stroke combination – back & free – this drill is also known as the corkscrew drill – we usually try to change the rotational direction after 3 to 6 movements to avoid people feeling completely sick.

WORKOUT TOTAL: 3500


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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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