My Thursday morning swim started with a relaxed aerobic part before focusing on butterfly working on underwater kicking skills putting the learnings of my one-on-one sessions with Coach Andrew Sheaff to practice aiming to improve my understanding and skills of the fifth stroke.
Workout AM
500 as 100 free DPS, 25 scull
6×50 free cruise @55″
300 as 75 back DPS, 25 FKOB (arms on side; focus on up kick)
4×50 back cruise @1′
2x
100 fly drill 1-1-1 (no breath on full strokes)
4×25 fly drill
[ R1: 10″ vertical kick; vertical forward “kicking” to flags; 10-15 UW kick; finish breast w/fly kick ]
[ R2: 15 UW kick (small to big wave), finish breast w/fly kick ]
300 loosen w/fins as 50 free, 50 back
WORKOUT TOTAL: 2000
This workout was provided by Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Messer Aquatic Performance
