Nov 15, 2012 – Vevey Natation

With the focus meets of short course season coming up soon, morning workouts are still an important part of our routine. They might not be mandatory on all mornings we offer and not everyone is going to make the same workouts anymore. But as much as it is important that they get those few extra hours of sleep and recover, I also want them to keep the rhythm of getting up in the morning and put their body to work (got to swim fast in the morning if you want to come back in the afternoon). So for most of the morning workouts, my season plan has “active recovery” written down for those sessions. A rather vague definition of what we actually might end up doing those mornings. But this also gives me the ability to come up with sets once I see who shows up and adapt things to their abilities, stroke, events, etc.

Workout AM

Warm-up:
100 free + 30” wall kick
2×100 #1 free, #2 (50 free, 50 back) + 30” wall kick
3×100 #1 free, #2 (50 free, 50 back), #3 back + 30” wall kick

Main Set:
2×50 as 1x free, 1x stroke R10” + 15” vertical fly kick
3×50 as 2x free, 1x stroke R10” + 15” vertical fly kick
4×50 as 3x free, 1x stroke R10” + 15” vertical fly kick
5×50 as 4x free, 1x stroke R10” + 15” vertical fly kick
6×50 as 5x free, 1x stroke R10” + 15” vertical fly kick

Swim Down:
400 (200 free, 200 back) as 25 kick left side, 25 kick right side (arms on side), 50 6-kick switch, 25 left arm, 25 right arm (resting arm on side), 50 swim emphasise rotation

6×50 free decrease # of breaths on each 50 @1’
200 drill choice
2×50 #1 hypoxic free, #2 double arm back

WORKOUT TOTAL: 2500

This workout was provided by Vevey Natation Riviera Head Coach Nico Messer.