Professional Swim Workouts by Professional Swim Coaches
Mar 7, 2011 – Fighting Manatee Swim Club

Mar 7, 2011 – Fighting Manatee Swim Club

Mixing it up on a Monday morning to start the week with the Fighting Manatee Swim Team using lots of equipment and playing around with some challenging drills.

200 as 150 swim choice, 50 scull
200 as 100 swim stroke, 100 drill
200 as 50 swim choice, 150 kick w/o board

Pre-Set (3 rounds):
50 choice build R10”
50 choice pace R15”
50 choice (25 FAST, 25 smooth) R10”
50 easy choice R20”

Main Set:
14×100 1.-7.: Kick R20”
1x kick on side, 1 kick w/o board, 2x kick choice w/board, 3x kick w/fins build 1.-3.
8.-14.: “Swim” R20”
1x scull, 1x drill, 2x swim choice, 3x free w/fins & paddles build 1.-3.

Swim Down:
8×50 as
1x free surf kick, 1x kick w/o board, 2x kajak drill, 1x head-up freestyle, 1x free over kick, 2x kajak dril
200 loosen


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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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