Following a more aerobic focused second day back in the pool yesterday, we fully focused on sprinting for this Wednesday workout. To prepare and get ready for the work in the pool, we again started the afternoon with some dryland (summarized details included in the PDF download).
Workout PM
Part 1:
300 free DPS w/open turns (glide past flags!)
4×25 scull (1x head, 1x feet first; 1x on front, 1x on back each) R15″
3x
3×12.5 choice sprint @40″
12.5 UW fly kick on side (head lead)
50 as 25 UW fly kick, 25 breast w/fly kick
Part 2:
200 free human paddle progression (full, left, right, regular by 50)
2×25 seated scull (1x fwd/b wd, 1x side – 12.5 each) R15″
2x
3×25 choice as 10 float sprint, 15 easy @1′
25 FKOB (arms on side; kick feet out!)
50 as 25 UW fly kick (360 spin), 25 breast w/fly kick
Part 3:
100 free fist drill progression (full, left, right, regular by 25)
3×25 choice “turn sprint” (5″ wall kick into turn + 10 blast)
25 free no breath
4×25 board scull progression (seated, kneeling, standing, alt. legs) R15″
50 breast grandma style loosen
WORKOUT TOTAL:
1450
This workout was provided by SCU Junioren 1 Coach Nico Messer.
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Recent Workouts by Coach
Nico Messer
of
Schwimmclub Uster
