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.
Workout AM
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 workout is provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.
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what effect use 50kick50swim easy
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.