Mar 2, 2011 – Fighting Manatee Swim Club

Fast 50’s 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 Manatee Swim Club - 2011
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