Friday morning workout with some different ways and rather great variety of “movements”. The afternoon was a technique focused session and I lead the athletes through a lot of 25’s with different drills.
The PDF download contains the details of the evening workout with all of the drills for each stroke.
Workout – AM
2 rounds of the following:
100 reverse IM (breast w/fly kick; fly one arm drill)
2×75 R1: choice kick @1’45 – R2: free w/pullbuoy @1’30
100 reverse IM (fly & breast “2-1 kick” drill)
3×50 R1: choice kick @1’10 – R2: free w/pullbuoy @1′
100 reverse IM
4×25 R1: choice kick @35″ – R2: free w/pullbuoy @30″
700 free or back w/fins & paddles as 75 swim, 25 kick
20’ nonstop #TGIF:
- (25) Jog –> alt. high knee; Xcross
- (25) dolphin dives –> alt. arms OH; arm swing
- (25) kayak
- (25) board scull –> alt. seated, kneeling, standing, standing balance (12.5 each foot)
500 free w/fins & paddles as 75 swim, 50 kick
10′ nonstop:
- (50) Monorail (25 each)
- (50) Mirror (25 each)
300 free or back w/fins loosen as 75 swim, 75 kick
WORKOUT TOTAL: 2900
This workout was provided by Bergensvømmerne Elite/Head Coach Nico Messer.
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| Bergensvømmerne 2019-2020 | |||||||
|---|---|---|---|---|---|---|---|
| Week 47 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 51 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week 01 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
