May 13, 2011 – Fighting Manatee Swim Club

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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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)

Brought to you with the support of

Swimbook - Advanced Masters Workouts
a PSW Fan Zone Partner

More Masters Swim Workouts available on the Swimbook platform by SwimMAC Carolina Lead North Masters Coach John Ogden.

Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments