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 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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