Professional Swim Workouts by Professional Swim Coaches

Jan 03, 2009 – Lancy Natation

Workout from the Lancy Natation Elite group focusing on building and improving that crucial front end speed off the blocks.

800 free/back pyramid (25/25 – 50/50 – 75/75 – 100/100 – 75/75 – 50/50 – 25/25)

100, 200, 300 IM (hold same stroke count)

400 fly kick on side w/fins

8×25 fly kick under water w/fins
1.-4.: strong w/o losing body alignment, 5.-8.: 15m sprint, finish easy 

Main Set:
20×100 free w/pullbuoy, paddles and snorkel
1.-8.: @1’30, 9.-.14.: @1’35, 15.-.18: @1’40, 19.+20.: @1’45, hold same stroke rate all the way but get faster as send-off increases 

Swim down:
6×50 as 15 free sprint (goal under 7.0 seconds), finish easy choice
600 easy choice (mix it up)
3×50 as 15 free sprint (goal under 7.0 seconds, repet until faster than goal time)
300 easy choice (mix drill)
25 free sprint off the block
75 easy choice (loosen)


This free workout is by Lancy Natation‘s coach Benjamin Paris. The workout group at that time were 1 Olympian, 2 World Championships and 1 National level swimmer.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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