Week two of substituting practices with the Elite squad in Uster for Coach Paul Kutscher and also week two of my shorter daily swims following the early morning workout of the group.
Workout AM
300 cruise as 50 free, 50 back
3×100 cruise as 50 free, 50 back alt. 25 fist drill, 25 regular R10-15”
6×50 as 4x free descend 1.-4. (hold same stroke count) @1’, 2x back easy @1’10
200 as 50 free cruise, 50 breast w/fly kick
2×100 as 25 FKOB (alt. arms on side – focus on up kick, arms OH), 25 back R10-15″
4×50 as 25 fly DPS (focus on underwaters), 25 free easy @1’05
100 back loosen
WORKOUT TOTAL: 1500
This workout was provided by Coach Nico Messer.
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Nico Messer
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Messer Aquatic Performance
