Tuesday morning kicking off another week in the pool with some longer and relaxed aerobic swims integrating drills mixed with shorter sets aiming to apply those “skills”.
Workout AM
700 as 25 scull, 150 free (50 fist drill, 100 regular DPS), 25 scull, 150 back (50 fist drill, 100 regular DPS)
6×50 free cruise @50″
500 w/fins as 100 back DPS, 25 FKOB (arms on side; focus on up kick)
12×25 fly DPS @30″
300 w/fins as 200 (25 fly 1-1-1 – no breath on full strokes, 25 breast w/fly kick), 100 SA- combo
4×25 UW fly kick w/fins @45″
4×25 free w/fins no breath @45″
100 back w/fins loosen
WORKOUT TOTAL: 2400
This workout was provided by Coach Nico Messer.
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Nico Messer
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