Professional Swim Workouts by Professional Swim Coaches
Vevey Natation – Jun 26 – Week #10 Summer 2014

Vevey Natation – Jun 26 – Week #10 Summer 2014

With another demanding day in the books the previous evening, it was time for one more recovery session before our meet on the weekend.

The first half of the workout was “playing” with the athletes going through a range of short distances focusing on different drills. The swim down ended up being “the main part” of the workout with a short low-end aerobic set to wind down.

The downloadable PDF file also contains the workout for the group preparing for Swiss Summer Nationals that did also have a focus on recovery mixed with short sprints. You can also download the Friday afternoon workout we did before our meet on the weekend for free.

Warm-up:
300 Choice as 25 scull, 50 swim, 25 scull, 75 swim, 25 scull, 100 swim
300 Choice as 25 kayak, 50 kick, 25 kayak, 75 kick, 25 kayak, 100 kick
6 x 50 Free as 12.5 left arm, 12.5 right arm, 25 full stroke @1’10

Main set:
300 as 100 drill, 25 swim, 75 drill, 25 swim, 50 drill, 25 swim
3 x 100 as 85 free DPS, 15 choice build @ 01:50
3 x 12.5 Choice Sprint

Swim down:
3 x 100 Free DPS Aerobic Base @ 01:40
100 Choice Kick Aerobic Base @ 02:10
2 x 100 Free DPS Aerobic Base @ 01:40
100 Choice Kick Aerobic Base @ 02:10
100 Free DPS Aerobic Base @ 01:40
100 Choice Kick Easy

WORKOUT TOTAL: 2400

Below you can choose between the single day workout or the file containing the full week of workouts.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


Brought to you with the support of Big Fish Software

Swim Workouts for Coaches iPad App

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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