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.
Workout AM
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
This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.
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| Vevey Natation 2011-2012 | |||||||
|---|---|---|---|---|---|---|---|
| Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 18 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Age) Day 6 (Elite) |
Day 7 (OFF) |
