Professional Swim Workouts by Professional Swim Coaches
June 9, 2012 – Vevey Natation (Age Group)

June 9, 2012 – Vevey Natation (Age Group)

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.

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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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