Professional Swim Workouts by Professional Swim Coaches

Mar 4, 2017 – Swiss Swimming Training Base

Early Saturday morning session following up on yesterday’s short aerobic focused session with some easy pace and speed work.

We met in the gym for a dryland warm-up before the pool session and thus skipped warming up other than the short pre-set to get a feel for the water. The main set was mostly aerobic recovery with a few 50’s of speed and sprint work mixed in.

Workout AM

8×50 R15″ as
odd: free (25 smooth, 25 descend 1.-4.)
even: back (25 kick descend 1.-4., 25 double arm easy)

Main set: (3 rounds):
50 choice*
100 choice as 25 scull, 25 swim
50 choice*
200 choice as 50 kick, 50 swim, 50 drill, 50 swim
50 choice*
300 as 150 free breathe 3-5-7 by 50, 100 back, 50 free breathe 9
50 choice*
400 choice as 100 kick, 50 scull, 100 drill, 50 scull, 100 kick

*50’s R1: easy speed from push – R2: 25 sprint from dive – R3: 15 breakout sprint from dive


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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