Professional Swim Workouts by Professional Swim Coaches

Feb 2, 2012 – Ironman Mike Aigroz

This a distance pace oriented workout from professional Ironman athlete Mike Aigroz. The main set consisted of building up speed over a 300 and repeat it over a longer time.

Warm-up:
400 free/back
4×100 free build 1.-4. @1’30
4×50 choice @45”
1.-3.: 25 FAST, 25 smooth, 4.: easy

Main Set:
10×300 free broken (50/200/25/25)
as 50 strong build @45”, 200 pace @2’45, 25 FAST @45”, 25 easy @45”
–> 4x pullbuoy & paddles, 3x swim, 2x pullbuoy and paddles, 1x swim

Swim Down:
400 free fins & finger paddles DPS
100 loosen

WORKOUT TOTAL: 4500


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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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