Our age groupers have gone through quite a big aerobic base work phase the past weeks. With Junior Nationals approaching, it’s now time to start to give them speed.
Workout AM
Warm-up:
400 swim choice
4×25 choice build @40”
200 choice drill
4×25 choice FAST @40”
100 double arm back
4×25 choice (15 sprint, 10 easy) @40”
Main Set:
500 free w/pullbuoy smooth build by 100
20×25 choice sprint @30”
500 free w/pullbuoy breathe 3-5-3-7-3 by 100
10×50 choice best average @1′
500 kick w/fins
20×25 choice w/fins and paddles sprint @30”
Swim Down:
300 back w/fins
200 choice drill
100 double arm back
WORKOUT TOTAL: 4600
This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.
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Vevey Natation 2011-2012 | |||||||
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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) |
