Friday morning pre-travel/pre-meet session with some skills and speed work after a short aerobic recovery focused warm-up block. No intervals on the skills and speed parts – target “full recovery” between every repeat.
Another workout for our “lone ranger”. The other athletes did a “full blown” recovery session with the NTC group and were then off for the weekend.
Workout AM
Warm-up:
600 kick w/fins and snorkel (arms on side) as 100 free, 50 fly
4×200 w/pullbuoy and paddles R20″ as
odd: 150 free, 50 double arm back – even: 150 free, 50 breast
(free breathe 3-5-7 by 50)
10×100 as 3x free @1’30, 1x IM @1’40, 1x breast (50 drill, 50 swim) @1’50
Skills set (4 rounds):
2×25 choice turn “sprints” (star at 12.5)
25 choice from dive (12.5 breakout, 12.5 UW back to wall)
100 choice easy
Speed set (2 rounds):
50 choice w/fins and paddles as 5×8-10 blast R15″
150 choice easy w/fins and paddles
WORKOUT TOTAL: 3500
This workout was provided by SpiSpoRS-Coach Nico Messer.
Credits for these workouts belong as well to the NTC Coaches Luka Gabrilo (Head Coach), Bruno Freitas (Assistant Coach) and David Ferro (Scholarship Coach).
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| Swiss Army Team Series | |||||||
|---|---|---|---|---|---|---|---|
| Week #1 | X | X | X | Day 4 | Day 5 | Day 6 (Opt) |
Day 7 (OFF) |
| Week #2 | Day 1 | X | X | Day 4 | Day 5 | Day 6 (Opt) |
Day 7 (OFF) |
| Week #3 | Day 1 | Day 2 | Day 3 (Opt) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #4 | Day 1 | Day 2 | X | Day 4 | Day 5 (Opt-1) |
Day 6 (Opt-2) |
Day 7 (OFF) |
| Week #5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Opt) |
Day 6 (OFF) |
Day 7 (OFF) |
| Week #6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Opt-1) |
Day 6 (Opt-2) |
Day 7 (OFF) |
| Week #7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (OFF) |
| Week #8 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #15 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week #16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #18 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #19 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
