Professional Swim Workouts by Professional Swim Coaches
Jan 1, 2012 – Vevey Natation (Camp Luxembourg)

Jan 1, 2012 – Vevey Natation (Camp Luxembourg)

You should always start the year the same way you want it to end…with a bang! That’s what the team did for their January 1st morning workout.

Happy New Year (100×100)

0 to 10:
4×100 Free, back, free, breast @2’
3×100 IM (25 stroke build rotation) @1’50
2×100 Free neg.-split @1’40
1×100 Choice from dive ALL OUT

11 to 20:
9×100 Free @1’30
1×100 Choice from dive ALL OUT

21 to 30:
9×100 Fins @1’40
Boys: 50 FKOB, 50 free – Girls: 25 FKOB, 75 free
1×100 Fly from dive ALL OUT

31 to 40:
9×100 Free @1’30
1×100 Choice from dive ALL OUT

41 to 50:
9×100 Back w/fins (work under waters) @1’30
1×100 Back “from dive” ALL OUT

51 to 60:
9×100 Free @1’30
1×100 Choice from dive ALL OUT

61 to 70:
9×100 3x (2×100 free @1’40, 100 breast @2’)
1×100 Breast from dive ALL OUT

71 to 80:
9×100 Free @1’30
1×100 Free from dive ALL OUT

81 to 90:
9×100 Kick w/fins @1’40
1×100 Kick from push ALL OUT

91 to 100:
9×100 Free w/fins as 4x @1’30, 3x @1’25, 2x @1’20
1×100 Free from dive ALL OUT

100 Loosen

WORKOUT TOTAL: 10100


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 coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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