Sunday afternoon going through some relaxed post-meet “recovery” myself following two days in Basel at the IBC with the Elite squat.
Workout PM
3×100 as 75 free DPS, 25 scull R10″
4×50 fly kick as 1x on back, 1x on side (25 each) R10″
3×100 as 75 back DPS, 25 scull R10″
4×50 as 1x breast w/fly kick, 1x fly 1-1-1 (no breath on full strokes) R10″
3×50 free fist drill R10″
4×25 as 1x FKOB (arms on side; focus on up kick), 1x fly DPS (max. 6 strokes) R10″
3×50 free half fist drill (25 each) R10″
4×25 as 1x SA-combo (2-2; all fly kick), 1x fly DPS (max. 6 strokes) R10″
100 back loosen
WORKOUT TOTAL: 1600
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
