Drill focused Friday morning workout with some short pace swims from the Fighting Manatee Swim Team.
Workout AM
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
This workout was provided by Coach Nico Messer.
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| Fighting Manatees Swim Club - 2011 | |||||||
|---|---|---|---|---|---|---|---|
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
