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.

Warm-up:
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

WORKOUT TOTAL: 3200


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About Nico Messer

Nico is currently coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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