After taking Tuesday off and slowly kicking the new season into gears, we were back in the pool on Wednesday afternoon with a more aerobic focused session while also building some early season speed. Today’s session started with half an hour of dryland (summarized details included in the PDF download) to get ready for the work in the pool.
Workout PM
Activation:
5×100 as 25 from push (glide to full stop; finish scull), 25 breast w/fly kick, 50 free breathe 5 R20″
Part 1:
4×50 choice as 25 kick, 25 drill R10″
4×50 choice as 50-35-25-15 build to sprint @1’10
4×100 free w/fins & paddles @1’35
Part 2:
3×50 choice as 25 kick, 25 drill R10″
3×50 choice as 35-25-15 strong build to sprint @1’10
3×100 free w/fins & paddles @1’35
Part 3:
2×50 choice as 25 kick, 25 drill R10″
2×50 choice as 1x 25 easy speed, 1x 15 sprint @1’10
2×100 free w/fins & paddles @1’35
Reset:
100 back w/fins as 25 kick (arms head position), 25 double arm
WORKOUT TOTAL:
2400
This workout was provided by SCU Junioren 1 Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Schwimmclub Uster
