Professional Swim Workouts by Professional Swim Coaches
Jul 30, 2010 – Fighting Manatee Swim Club

Jul 30, 2010 – Fighting Manatee Swim Club

Pretty traditional middle distance main set from the Fighting Manatee Swim Team giving some options for the pre-set and swim down.

Warm-up:
400 alt. 100 free, 100 non-free
300 kick choice
200 pull choice
100 scull or drill choice

Pre-Set (Option 1):
10×50 kick choice (fins optional) 4 @1’30, 3 @1’20, 2 @1’10, 1 <1′

Pre-Set (Option 2):
5×100 free or back @2’15
50 : 25 streamline kick w/o board, 25 swim – 50 : 25 swim, 25 over kick

Main Set:
4×150 pullbuoy and paddles
100 breath every 5 or 7 R10″, 50 pace R30″
3×150 stroke (change stroke every 50)
2×150 free build by 50’s @4′
150 stroke drill

Swim Down (Option 1):
6×50 free @55″

Swim Down (Option 1):
300 easy choice

WORKOUT TOTAL (Option 1 & 2): 3300


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About Nico Messer

Nico is currently coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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