Professional Swim Workouts by Professional Swim Coaches

Jan 10, 2009 – Lancy Natation

Morning workout from the Lancy Natation Elite group with an 8×50’s test set also know as “Russian Numbers”. Count your strokes on the first 50 and then keep the same stroke count throughout all 8 but getting faster on each one.

200 free/back + 8×25 IM
200 kick + 4×50 IM (2 strokes per 50)
200 pull + 2×100 IM
200 pullbuoy and paddles + 200 IM
Keep same stroke count on all the IM swims

10×100 free w/pullbuoy @1’40 (build in blocks – 1.-4., 5.-7., 8,-9., 10.)
200 kick
4×25 (3×25 free build, 25 easy choice) @1′

Test Set:
8×50 free build 1.-8. @1’30
(either better average or swim faster at the end than last time)

Swim down:
200 loosen


This free 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.

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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