This is a morning workout from the Fighting Manatee Masters in Islamorada. I was back in the Florida Keys for a couple of days visiting “home away from home” and got in the water with the group. The Fighting Manatees have swimmers of all ages and abilities. Instead of the rest intervals, I used fixed intervals for the sets of 100’s making it quite a challenging session 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 was provided by FKSC Head Coach and US Olympic Gold Medalist Jon Olsen.
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Jon Olsen
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.