Professional Swim Workouts by Professional Swim Coaches
Oct 25, 2012 – Vevey Natation

Oct 25, 2012 – Vevey Natation

Last Thursday evening was one of our recovery sessions and the athletes got to choose one of two options. Those swim workouts will work for athletes of any levels and will keep you busy for about an hour.

Option 1

Warm-up:
1000 as 400 free DPS, 300 back w/fly kick, 200 breast swim, 100 fly drill

Main Part:
4×25 UW fly kick @1’
8×50 kick choice @1’

4×25 free no breath @45”
8×50 free “cruise” @50”

Swim Down:
200 as 25 scull, 50 drill, 50 scull, 75 swim

Option 2

Warm-up:
500 free/back
free: 3 fly kicks off wall – back: 6 fly kicks off wall

Main Part:
10×50 kick choice @1’
5×100 1.-4.: IM order drill, 5.: IM swim R10”
10×50 free/back (15 UW off push) @1’

Swim Down:
200 as 25 scull, 50 drill, 50 sull, 75 swim

WORKOUT TOTAL OPTION 1&2: 2200


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