Apr 2, 2024 – Messer Aquatic Performance

Longer and mostly relaxed aerobic post lunch swim on this Tuesday afternoon. Included a block with short sets of 50’s for some speed work before wrapping up.

Workout PM

300 back cruise w/fins
4×50 free cruise w/fins @50″

300 w/fins as 100 back, 50 FKOB
4×50 free cruise w/fins @50″

300 w/fins as 50 back, 100 fly kick (1x on back, 1x on side – 50 each)
4×50 free cruise w/fins @50″

300 fly kick as 50 on back, 100 on side (50 each)
4×50 free cruise w/fins @50″

4×50 w/fins as 3x free build & descend 1.-3., 1x double arm back easy @1′
4×50 w/fins as 3x free (25 FAST, 25 easy), 1x double arm back easy @1′
4×50 w/fins as 3x free (15 sprint, 35 easy), 1x double arm back easy @1’15

4×50 w/fins as 3x free breathe 5, 1x double arm back loosen @1′

WORKOUT TOTAL: 2800

This workout was provided by Coach Nico Messer.


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