First workout of the new season for the Junior 1 group in Uster. We started out with a team meeting and a dryland warm-up before jumping in the pool. Aiming to build good skills and habits with the “Point 0” routine before finishing with a short sprint set.
Workout PM
“Point 0” (Extended Version – Short Course):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (15 Dive & Glide, 12.5-12.5 turn, 10 finish)
50 scull (25 seated –> 15 feet first, 10 on side – 5 each; 25 head or feet first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″
[ 10 surface push-off & glide –> 5 bobs, 5x rockets w/fly kick, 5 loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]
Part 1:
300 free DPS w/open turns (glide past flags!)
200 back DPS (5 UW fly kicks off every wall)
100 flutter kick as 25 on side (25 each), 25 rotation drill
Part 2:
3x
10 choice sprint (1x UW kick, 1x from float, 1x from push) @40″
40 choice easy @2′
[ 2′ float focus & recovery (feet over laneline) ]
WORKOUT TOTAL:
960
This workout was provided by SCU Junioren 1 Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Schwimmclub Uster
