Professional Swim Workouts by Professional Swim Coaches
Sept 27, 2012 – Vevey Natation

Sept 27, 2012 – Vevey Natation

We have about an hour for most of our morning workouts. Our goal for all of those morning swims is to complement the afternoon sessions or use it as an active recovery “tool” after a hard workout the night before.

This would be considered a recovery session for that week. Yes, this was done long course and there were 25’s and 75’s – I like to think about what I want to accomplish in a workout without considering “constraints” such as pool size. Plus, it’s easy enough to stop half way – keeps everyone engaged early in the morning.

Warm-up:
600 as 300 free (150 drill progression , 150 DPS), 200 back, 100 free (50 kick on side – 25 each, 50 swim)
2×25 kick choice FAST @40”

Main Part:
6×100 free DPS @1’30
2×50 kick choice as 25 FAST, 25 smooth @1’10

400 as 100 free (50 UW recovery, 50 one arm regular, one arm UW recovery – 25 each side), 100 back,
100 free (50 kick on side – 25 each, 50 swim), 100 breast
2×75 kick choice as 35 FAST, 40 smooth @1’40

4×100 free DPS @1’35
2×100 kick choice as 50 FAST, 50 smooth @2’10

Swim Down:
200 easy choice swim

WORKOUT TOTAL: 2700


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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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