Professional Swim Workouts by Professional Swim Coaches
Jul 31, 2010 – Fighting Manatee Swim Club

Jul 31, 2010 – Fighting Manatee Swim Club

Bonus workout from the Fighting Manatee Swim Team as they usually don’t swim on Saturday mornings. Goal was to break 5000 meters, getting through it as “quickly” as possible, keep it challenging but something everyone on the team could finish.

Warm-up:
600 alt. 100 free, 100 back, 100 drill choice
400 IM (50 kick w/o board, 50 swim per stroke)
200 kick choice

Pre-Set:
6×100 free @1’45
2 x (1. 50 smooth, 50 build, 2. build, 3. smooth breath every 5 or 7) – R1: paddles – R2: fins & paddles
8×50 kick w/fins (10 – 15 under water) R15″

Main Set:
100 kick w/fins @2′ + 100 free w/fins and paddles R10″
100 kick w/fins w/o board @2′ + 200 free w/fins and paddles R20″
100 kick w/fins @2′ + 300 free w/fins and paddles R30″
100 kick w/fins w/o board @2′ + 400 free w/fins and paddles R40″
100 kick w/fins @2′ + 300 free w/fins and paddles R30″ 100
kick w/fins w/o board @2′ + 200 free w/fins and paddles R20″
100 kick w/fins @2′ + 100 free w/fins and paddles

100, 200, 300, 400 hold same speed/average all the way up
300, 200, 100 get faster going down

Swim Down:
4×50 free pull R30″ (25 no breath, 25 smooth)
200 free lung busters
200 easy choice

WORKOUT TOTAL: 5100


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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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