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.

Workout AM

Warm-up:
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

Pre-Set:
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)

WORKOUT TOTAL: 5400

This 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.

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Lancy Natation - 2008-2009 Season
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Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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