Aerobic focused Monday afternoon workout for the SUMSIM group to start their week. Integrating a few short “aerobic build” sets to include some “speed work”.
Workout PM
Part 1 – “Warm-up”:
300 flutter kick w/fins & snorkel (arms on side)
3×100 w/pullbuoy (snorkel optional; PB at ankles) as 15 scull, 85 free pull R15″
6×50 free as 25 fist drill, 25 regular @55″
Part 2 – Aerobic Build:
6×50 free (or back) cruise @50″
3×100 free descend 1.-3. @1’40
200 choice as 50 kick-drill-swim, 25 scull
6×50 free (or back) cruise as 1x @50″, 1x @45″
3×100 free as 50 build, 25 smooth, 25 strong @1’40
200 choice as 50 kick-drill-swim, 25 scull
4×50 free (or back) cruise @45″
2×100 free as 75 strong, 25 smooth @1’40
400 w/fins as 100 back-free-back, 50 fly kick on side
WORKOUT TOTAL: 3300
This workout was provided by Simklubben Poseidon SUMSIM-Coach Nico Messer.
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| Simklubben Poseidon 2019 | |||||||
|---|---|---|---|---|---|---|---|
| Week 17 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| 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 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Travel) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 25 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 (Travel) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 31 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
| Week 33 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
| Week 35 | Day 1 | Day 2 | Day 3 (Team Meeting) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 37 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF / Meet) |
Day 7 (OFF / Meet) |
