Feb 16, 2011 – Fighting Manatee Swim Club

Individual Medley and hypoxic workout from the Fighting Manatee Swim Team.

Workout AM

Warm-up:
400 swim choice
4×50 IM order (25 drill, 25 swim) R10”
300 kick (fins optional)
4×50 IM order (25 kick, 25 swim) R10”
200 pull
4×50 IM order (25 scull, 25 swim) R10”
100 IM swim
4×50 IM order or Reverse IM Speed Play R20”
1.: 25 FAST, 25 easy 2.: 25 easy, 25 FAST 3.: all FAST, 4.: all easy

Main Set:
3×200 pull build 1.-3. R30”
breath every 7, 5, 3 strokes by 200

Swim Down:
3×100 kick w/fins build 1.-3. R20”
3×50 free lung buster sprints R30”
150 easy choice
4×50 free hypoxic work (breath 4, 3, 2, 1 per 50)
200 loosen

WORKOUT TOTAL: 3400

This workout was provided by Coach Nico Messer.


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Fighting Manatee Swim Club - 2011
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