Mar 15, 2019 – Swiss Army Team

Championship Week continues with another “Race & Recovery” day of training for the group. Broken swims in the morning and only a short session to “finish” the recovery in afternoon.

Workout AM

Part 1 – “Warm-up” – All Groups:
1200 choice individual “Meet Warm-up”

Part 2 – “Racing” – MD Group:
200 free broken from dive
[ 3×50 R15″; 50 easy @ combined swim time of 50’s; 50 from dive ]

Part 2 – “Racing” – Stroke Group:
100 breast broken from dive
[ 50 + 25 R15″; 25 easy @ combined swim time of 50+25; 25 from dive ]

Part 2 – “Racing” – Sprint Group:
50 fly from dive
25 fly sprint from dive

Part 3 – “Recovery” – All Groups:
400 choice kick w/fins as 100 smooth, 50 tempo
3×100 as 25 free decreasing speed, 75 back @1’45
200 as 50 free breathe 3-5-7 by 50, 25 scull
4×25 as odd: choice no breath – even: double arm back R10″ (3-5 bobs)

WORKOUT TOTAL MD: 2400 – STROKE: 2300 – SPRINT: 2275

Workout PM

12×100 as 3x free or back @1’40; 3x free cruise @1’35; 3x free cruise @1’30; 3x free @1’25

300 choice drill

4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 1600

This workout was provided by SpiSpoRS-Coach Nico Messer.

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