Professional Swim Workouts by Professional Swim Coaches

Mar 3, 2017 – Swiss Swimming Training Base

Friday afternoon session with two athletes from the Swiss Swimming Training Base (NLZ) in Tenero while the rest of the team and the athletes from the Army group were away for a meet.

I had a coaching certification going on that weekend and couldn’t attend the meet with the rest of the team. The two athletes from the NLZ staying home were both coming back from injury and not ready to compete. So their coach asked me to work with them while he took care of the Army athletes at the meet. Overall a relaxed session with some easy pace and speed work during the 50’s of the main set.

Workout PM

500 as 100 free, 100 back kick, 100 double arm back, 100 back kick, 100 free
(all free as 50 fist drill, 50 straight arm)

10×50 choice kick as 4x @1’05, 3x 1′, 2x @55″, 1x <50″

Main set (2 rounds):
300 as 50 FKOB, 50 back, 50 free (back and free w/fly kick)
6×100 as odd: 25 free no breath, 75 back – even: 25 scull, 75 free breathe 3-5-7 by 75 @1’45
6×50 choice @1′ as
1x strong (target PB + 7″), 2x tempo (target PB + 9″), 3x smooth (target PB + 11″)

Swim down (2 rounds):
150 as 50 fly, 50 back, 50 breast (all strokes 25 feet first, 25 regular)
3×50 free from dive as 15 “Dive ‘n’ Glide”, 35 swim (R1: decrease # strokes 1.-3. – R2: decrease # breaths 1.-3.)


This workout was provided by Swiss Swimming SpiSpoRS-Coach Nico Messer.

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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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