Nov 30, 2022 – Swiss Army Team

Week #5 for the athletes of Team Armee at BASPO in Magglingen was a little crazy. We had a spout of COVID-19 and other sickness circulating leaving our distance athlete at home until Tuesday evening and Coach Nico in quarantine and thus completely away from pool deck.

We were lucky to have support at the pool from triathlon coach, Ivan Minini, and their home coaches mostly sending their athletes sessions for this week. It was also the last week in Magglingen for our mid-distance specialist who was leaving for Short Course World Championships in Melbourne the following Monday.

On Wednesday they had a short early morning swim before the official wake-up and a weight session following a short instruction input. The afternoon was available for training and I provided this workout for our sprint focused athlete.

Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).

Workout – Sprint

800 w/fins 200 free, 100 breast w/fly kick, 200 back, 100 fly one arm drill, 200 free
16×50 as 3x choice kick @1’05-1′-55″, 1x free breathe 5 @55″
4×25 as 15 UW fly kick sprint, 10 choice easy @1’30

400 w/pullbuoy as 100 free, 50 scull, 100 back (PB @ ankles), 50 scull, 100 free
8×50 as 3x choice kick @1′-55″, 1x free breathe 7 @55″
4×25 as 15 free head-up w/fly kick sprint, 10 choice easy @1’30

200 choice drill
4×50 free decrease # of strokes 1.-4. R15″
4×25 free relaxation drills R10” (3-5 bobs)

WORKOUT TOTAL SPRINT: 3100

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.