Quick morning swim following my early wake-up substituting the practice of the Elite squad in Uster this Wednesday making it three in a row of my shorter daily swims between my other commitments this week.
Workout AM
6×50 free cruise @1’
[ 3x (25” vertical kick, 15” rest) ]
4×50 cruise as 1x free breathe 5, 1x back @1’
[ 3x (25” wall kick, 15” rest) ]
2×200 free drill R20”
[ #1 50 fist drill, 50 half fist drill (25 each hand), 50 (25 fist drill, 25 regular), 50 build pull power ]
[ #2 50 full human paddle drill, 50 half human paddle drill (25 each side), 50 (25 full human paddle drill, 25 regular), 50 build pull power ]
100 back loosen
WORKOUT TOTAL: 1000
This workout was provided by Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Messer Aquatic Performance
