Professional Swim Workouts by Professional Swim Coaches
Oct 28, 2011 – Vevey Natation

Oct 28, 2011 – Vevey Natation

A real challenger from Vevey Natation. Lactate and speed work in one session. This workout will get you ready to race!

Warm-up:
500 swim choice
5×100 choice (25 scull, 25 drill, 50 swim) @2’
10×50 5x free @1’, 5x stroke @1’10
build 1.-5. and 6.-10. (5. and 10. FAST)
10×25 choice sprint @40”
250 easy choice

Main Set (part 1):
6×50 choice MAX from dive @2’30

Main Set (part 2):
6×50 free cruise @50”
3×100 free w/pullbuoy and paddles breathe 3, 5, 7 by 100 @1’40
300 swim choice w/fins and paddles
10×25 free sprint w/fins and paddles @30”
250 kick choice w/fins

Swim Down:
100 easy choice
8×25 free no breath @50”
100 loosen

WORKOUT TOTAL: 4100


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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]

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