Feb 23, 2012 – Vevey Natation

Speed workout mixed with lots of drills, kicking and short hypoxic swims from Vevey Natation.

Workout

Warm-up:
800 swim choice
4×25 UW fly kick FAST @1’

Pre-Set:
8×100 free (25 kick on side, 25 drill, 50 swim) @2’15
4×25 FKOB* (15 sprint UW, 10 easy) @1’10
[ FKOB = Fly kick on back ]

Main Set:
16×50 IM order (25 drill, 25 swim) @1’
4×25 free no breath @1’
400 kick choice
4×25 free (15 sprint no breath, 10 easy) @1’10
4×100 choice (25 kick no board, 25 drill, 50 swim) @2’15

Swim Down:
4×25 free no breath or UW fly kick @1’
8×50 free cruise (loosen) @50”

WORKOUT TOTAL: 4100

This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.


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Vevey Natation 2011-2012
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