Professional Swim Workouts by Professional Swim Coaches
Jan 1, 2013 – Vevey Natation (Camp Luxembourg)

Jan 1, 2013 – 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

Warm-up:
200 free DPS @3’15
200 back @3’45
200 free w/pullbuoy @3’15
200 back @3’45
200 reverse IM (25 drill, 25 swim)

> 200 fly w/fins*

Main set:
10×200 as 4x kick w/fins @3’30, 3x free w/fins @2’45, 2x free w/pullbuoy @3’15, 1x reverse IM (25 drill, 25 swim)

> 200 fly w/fins*

15×200 as 5x kick w/fins @3’30,
4x free w/fins and paddles @2’45, 3x free w/paddles and pullbuoy @3’, 4x IM (50 drill; IM order rotation) @4’

> 200 fly w/fins*

10×200 as 1x FKOB w/fins @3’30, 2x back w/fins @3’15, 3x FRIM @3’30, 4x back @3’45

> 200 fly w/fins*

* “Get Out Swim” as 200 fly MAX from dive (no fins) can save everyone else from the 200 fly w/fins

Swim down:
5×200 S.K.I.P.S R20”
as free DPS, kick choice, IM (25 drill, 25 swim), free w/pullbuoy, stroke swim

> 50 fly relays (50 each) + 150 easy choice

WORKOUT TOTAL: 9000

Also check out last year’s 100×100 January 1st set.


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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