Professional Swim Workouts by Professional Swim Coaches
Aug 7, 2013 – Fighting Manatee Swim Club

Aug 7, 2013 – Fighting Manatee Swim Club

This is a morning workout from the Fighting Manatee Masters group in Islamorada. I’m actually back in the Keys for a couple days visiting “home away from home” and got in the water with everyone.

The group has swimmers of all ages and abilities. Instead of the rest I used intervals for the 100’s and it was quite a challenge workout for myself as I haven’t been swimming much lately.

Warm-up:
600 swim choice

Main Set:
5×100 free at 75% R30”
100 easy choice as 50 kick, 50 swim

4×100 as 50 free, 50 reverse IM order R30”
100 easy choice as 50 kick, 50 swim

3×100 free at 80% R30”
100 easy choice as 50 kick, 50 swim

2×100 kick choice alt. 25 smooth, 25 FAST R30”
100 easy choice as 50 kick, 50 swim

100 choice FAST
100 easy choice as 50 kick, 50 swim

Swim Down:
400 free w/pullbuoy breathe 3,5,7,9 by 50
200 easy choice

WORKOUT TOTAL: 3200

This free workout is provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.


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About Jon Olsen

Jon Olsen is the Head Coach of the Florida Keys Swim Club, Coral Shores High School, and the Fighting Manatees Masters. [Read Bio]

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2 Comments on "Aug 7, 2013 – Fighting Manatee Swim Club"

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ehab
Member

what effect use 50kick50swim easy

Nico Messer
Founder

Effect is a big word for something little – it’s just a good way to give the athletes some air after the fast 100. They can turn on their back, let the arms loose on the side and just kick for a 50 for that 100 easy.

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