Professional Swim Workouts by Professional Swim Coaches
Jan 7, 2012 – Vevey Natation (Camp Luxembourg)

Jan 7, 2012 – Vevey Natation (Camp Luxembourg)

Our last session on this training trip at the National Training Center d’Coque in Luxembourg. This morning we were really just trying to get a loosen swim in before the long bus ride back home.

Warm-up:
10×100 as
4x (free, free drill, stroke, stroke drill) @2’
3x 50 FKOB, 50 swim choice @1’50
2x IM @1’40
1x free hypoxic (as few breaths as possible)

Main Set:
500 Kick choice

10×100 Free cruise @1’30/1’35

500 Pullbuoy (alt. 75 regular pull, 25 scull)

10×50 as
4x (free, free drill, stroke, stroke drill) @1’
3x (25 FKOB, 25 swim choice) @1’
2x IM (12.5 each stroke) @1’
1x free no breath

Swim Down:
100 Easy swim choice
10×50 Free @45”/50”
100 Loosen

WORKOUT TOTAL: 4200


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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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