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.

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


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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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