Workout from the Fighting Manatee Swim Team mixing some build freestyle and stroke work.
Workout
Warm-up:
600 (100 free, 100 back, 100 kick)
6×100 as 3x free, 3x choice
1.+4.: 25 build, 75 smooth R10”; 2.+5.: 50 build, 50 smooth R15”; 3.+6.: 75 build, 25 smooth R20”
300 kick choice (fins optional)
6×50 kick choice alt. easy/FAST (fins optional) R20”
Main Set:
3 rounds of 50 – 100 – 150
Round 1*:
50 scull R15”
100 free breath every 5 R30”
150 free build by 50 R45”
* R1 can be pullbuoy & paddles
Round 2:
50 drill choice R15”
100 kick w/o board R30”
150 IM (no free) R45”
Round 3:
50 free w/2 breaths or less R15”
100 free middle 50 FAST R30”
150 stroke
Swim Down:
3×100 free w/pullbuoy (paddles optional) R15”
50 regular pull, 50 “swim”
4×50 25 head up freestyle, 25 easy choice R15”
200 loosen
WORKOUT TOTAL: 3400
This workout was provided by Coach Nico Messer.
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| Fighting Manatees 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 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | 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) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
