Professional Swim Workouts by Professional Swim Coaches
Dec 27, 2011 – Vevey Natation (Camp Luxembourg)

Dec 27, 2011 – Vevey Natation (Camp Luxembourg)

This is the first practice from our training trip at the National Training Center d’Coque in Luxembourg. After spending 8h traveling, the goal of this workout was to loosen everyone up and preparing them for the work to come on this training trip.

Warm-up:
1000 as 200 free, 200 IM drill, 200 stroke, 200 IM drill, 200 free
10×50 Free “cruise”
4x @50”, 3x @45”, 2x @40”, 1x <35”

Main Set:
1000 Kick w/fins (avg 1’40/100)
10×50 Kick choice (25 FAST, 25 smooth) @1’10

1000 Free build by 100
10×50 as 25 free no breath, 25 smooth choice @1’10

500 Pullbuoy as 400 alt. 25 scull rotation, 75 free – 100 stroke
10×50 free (last 50 choice) @50”
build in groups of 4, 3, 2, 1 (last one from dive ALL OUT)

Swim Down:
500 Loosen

WORKOUT TOTAL: 6000

Comments:
Scull rotation means that you rotate the 25 sculls through the alternating 100’s during the 400 pull (1st 100 = 1st 25, 2nd 100 = 2nd 25, etc). Every session during this trip started with a 15 minutes team warm-up working on abs and lower back muscles.


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About Nico Messer

Nico is currently coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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