Professional Swim Workouts by Professional Swim Coaches
Jan 30, 2012 – Vevey Natation

Jan 30, 2012 – Vevey Natation

This is a sprint workout from a few of my swimmers who did an extra session in the morning that week. We mostly wanted to get some more close to race speed swims done and teach our bodies to be ready to compete in the morning.

400 free DPS (open turns)
300 back w/fly kick
200 breast
100 fly drill

Main Set:
400 kick choice

12×50 choice @55”
3 rounds of the following:
50 cruise, 50 build, 50 (25 FAST, 25 smooth), 50 (15 sprint, 35 easy)

6×50 choice as 25 sprint from dive, 25 easy @1’30

Swim Down:
200 kick choice
100 loosen (1st 25 no breath)


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of