Professional Swim Workouts by Professional Swim Coaches
Dec 20, 2012 – Vevey Natation

Dec 20, 2012 – Vevey Natation

Third workout in our aerobic-recovery week after our intrasquad Christmas bash on Wednesday. It’s time for us to get our legs back in shape and this 1h workout was a perfect opportunity to get some good kicking done.

Warm-up:
4×25 FKOB @45”
100 kick choice
4×25 UW fly kick @1’
200 kick choice

Main Set:
4×50 FKOB @1’15
2×100 kick choice @2’
4×50 as 25 UW fly kick FAST, 25 double arm back @1’30
200 kick choice
4×50 as 25 FKOB, 25 fly swim @1’

Swim Down:
400 as 25 kick left side, 25 kick right side, 25 rotation drill, 75 6-kick switch, 50 back

WORKOUT TOTAL: 1900


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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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