Feb 2, 2012 – Ironman Mike Aigroz

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

Workout AM

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

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


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.

Brought to you with the support of

Notify of
Inline Feedbacks
View all comments