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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Paid downloads are FREE for all premium members!
Your total will automatically adjust when adding a file to the cart.
| Fighting Manatee Swim Club - 2011 | |||||||
|---|---|---|---|---|---|---|---|
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
