Long course Wednesday morning workout from my time with the Fighting Manatee Masters Swim Team in Florida. One of our goals was to improve all four strokes to a level where everyone on the team could compete in at least one other stroke than freestyle at an upcoming meet with the additional bonus that we wouldn’t miss out on the medley relay fun at meets any longer.
Workout AM
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)
Pre-Set:
12×50 as 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
WORKOUT TOTAL: 3500
This workout was provided by Coach Nico Messer.
Additional 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.
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