Professional Swim Workouts by Professional Swim Coaches
May 13, 2011 – Fighting Manatee Swim Club

May 13, 2011 – Fighting Manatee Swim Club

Drill focused workout with some short pace swims from the Fighting Manatee Swim Team.

Warm-up:
300 swim choice
6×50 w/pullbuoy R15”
odd: scull – even: free DPS
300 kick w/fins
6×50 free w/paddles R15”
odd: forearm drill – even: overkick

Main Set:
4×100 IM (100 per stroke) R20”
25m scull, 25 kick, 25 drill, 25 swim
100 free smooth build
3×100 back, breast, free R20”
25 drill, 25 kick, 50 swim
100 free strong build
2×100 IM R20”
100 free pace
100 choice (50 drill, 50 swim)

Swim Down:
200 free w/pullbuoy and paddles breathe 3, 5, 3, 7 by 50
4×50 free w/pullbuoy decreasing number of breaths
200 kick w/fins (50 each side)
2×50 w/fins (underwater streamline kick as far as possible, finish 50 easy swim choice)
100 loosen

WORKOUT TOTAL: 3300


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz