Mar 7, 2011 – Fighting Manatee Swim Club

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

Workout AM

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 R20″ as
1.-7.: kick as 1x kick on side, 1 kick w/o board, 2x kick choice w/board, 3x kick w/fins build 1.-3.
8.-14.: “swim” as 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 kayak drill,
1x head-up freestyle, 1x free over kick, 2x kayak drill
200 loosen

WORKOUT TOTAL: 3200

This workout was provided by Coach Nico Messer.


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Fighting Manatees Swim Club - 2011
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More Masters Swim Workouts available on the Swimbook platform by SwimMAC Carolina Lead North Masters Coach John Ogden.

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