Short and rather “early” Friday morning swim to end this week in the pool including some easy aerobic work mixed with sculling and butterfly kicking skills.
Workout AM
500 cruise as 100 free, 100 back, 75 free, 75 back, 50 free, 50 back, 25 free, 25 back
4×25 as 1x scull, 1x FKOB (arms on side; focus on up kick) R10″
300 cruise as 75 free, 75 back, 50 free, 50 back, 25 free, 25 back
4×25 as 1x scull, 1x FKOB (arms on side; focus on up kick) R10″
150 cruise as 50 free, 50 back, 25 free, 25 back
2×25 as 1x scull, 1x UW fly kick R30″
50 cruise as 25 free, 25 back
2×25 as 1x UW fly kick, 1x double arm back easy
WORKOUT TOTAL: 1300
This workout was provided by Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Recent Workouts by Coach
Nico Messer
of
Messer Aquatic Performance
