Sprint focused Friday afternoon workout for the Junioren 1 group in Uster to close out the first week of training. The pool part was very low in volume and “only” about 45 minutes long with the main focus on getting maximal effort on the two short sprint sets. To warm-up and get ready for the session, we were outside for about 30 minutes going through a “beach volley circuit”.
Workout PM
Part 1:
4×50 free decrease # of strokes 1.-4. @1’10
300 free DPS w/open turns (glide past flags!)
[BC: 3x (15″ h old, 10″ bubbles, 5″ breathe)]
3×15 choice sprint @1’30
Part 2:
4×50 free decrease # of breaths 1.-4. @1’20
300 free DPS (underwater turns; -/+ 2-3)
[BC: 3x (15″ h old, 10″ bubbles, 5″ breathe)]
3×10 choice blast! @1’10
Part 3:
4×25 free relaxation drills R10″ (3-5 bobs)
Dryland
Beach-Volley:
3 rounds with 3 teams and 6 matches (4′) each (2 matches per round; total 6 matches per team)
“rest round” –> 15x squats, 10x push-ups, 5x burpees
WORKOUT TOTAL:
1175
This workout was provided by SCU Junioren 1 Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Schwimmclub Uster
