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
This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.
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Vevey Natation 2011-2012 | |||||||
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Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 52 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 02 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 18 | 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 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 22 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 23 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Age) Day 6 (Elite) |
Day 7 (OFF) |