Fast 50’s morning workout from the Fighting Manatee Swim Team working on the middle distance events speed.
Workout AM
Warm-up:
300 free swim
100 drill choice
200 stroke swim
2×100 kick choice R15”
100 IM swim
3×100 free pull R15”
Main Set:
20×50 free/stroke split up in 5+1; 4+1; 3+1; 2+1; 1+1
5, 4, 3, 2, 1: free @1’ — +1: stroke FAST @1’30
100 easy swim choice
10×50 free/stroke split up in 3+1; 2+1; 1+1; +1
3, 2, 1: free FAST @1’ — +1: easy choice @1’30
Swim Down:
4×100 free w/pullbuoy R15”
1.: 25 scull, 75 pull; 2.: 50 scull, 50 pull 3.: 75 scull, 25 pull; 4.: 100 scull
100 loosen
WORKOUT TOTAL: 3300
This workout was provided by Coach Nico Messer.
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| Fighting Manatees Swim Club - 2011 | |||||||
|---|---|---|---|---|---|---|---|
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | 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 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
