Jan 20, 2018 – SC Kreuzlingen

Mostly a relaxed aerobic and technique focused Saturday morning workout to close out this week of training. We did challenge the athletes with some fast kicking efforts to “keep them sharp”.

With our more experienced athletes away for a meet this was a great opportunity to focus and work on technique elements some of our younger swimmers in this group are still not “fully aware” off while in the “heat” of a workout (or racing at a meet).

Workout AM

500 pyramid alt. free fist drill / choice drill as 100/100 – 75/75 – 50/50 – 25/25
16×25 FSL (Fish Like Swimming) progression (snorkel optional) @1′
3×100 free kick FAST @2′

300 pyramid alt. back / choice drill as 75/75 – 50/50 – 25/25
8×25 fly OR breast drill progression @1′
100 free kick MAX

3×100 reverse IM @1’50
3×50 FKOB @1’05
2×100 IM @1’45
2×50 fly kick on side @1’10
100 back as 25 double arm, 25 regular

100 choice kick w/fins for time

300 choice kick w/fins social loosen

WORKOUT TOTAL: 3050

This workout was provided by SCK Interim Head Coach Nico Messer.

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