Shorter speed focused Tuesday afternoon session with some dive efforts to start and lots of short sprints. We only had time for a short “HIIT” type of dry warm-up to get the HR up and the athletes ready to go.
We started the sprint work kicking against the wall for the first time this afternoon and will repeat this type of speed work in the future.
Workout PM
2 rounds of the following:
50 choice from dive as 35 FAST, 15 easy @2′
100 choice from dive as 25 sprint, 75 easy @3′
150 choice from dive as 15 breakout sprint, 135 easy @4′
500 w/fins & paddles as 50 free, 50 back OR 100 free, 25 double arm back
6x flutter kick against wall (7″ blast, 13″ rest –> “relaxed float kicking/treading water”)
300 free or back w/fins as 50 kick, 50 swim
4×12.5 choice as 3x sprint, 1x easy @20″ (+20″)
3×100 free @1’10
5×10 choice as 4x sprint, 1x easy @20″ (+20″)
3×100 free @1’15
6×25 as odd: back – even: free no breath @40″
3×50 free decrease # of strokes 1.-3. @50″
WORKOUT TOTAL: 2400
This workout was provided by SpiSpoRS-Coach Nico Messer and has also been shared on the Swimming Wizard Blog.
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| Swiss Army Team 2018-2019 | |||||||
|---|---|---|---|---|---|---|---|
| Week #1 | X | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #2 | Day 1 (Dryland) |
Day 2 | Day 3 | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
| Week #3 | Day 1 (Dry-Rec) |
Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Opt/Meet) |
Day 7 (Meet/OFF) |
| Week #8 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Break) |
Day 7 (Break) |
| Week #8-1X | Day 1 (Break) |
Day 2 (Break) |
Day 3 (Break) |
Day 4 (Break) |
Day 5 | Day 6 | Day 7 |
| Week #8-2X | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week #9 | Day 1 | Day 2 | Day 3 | Day 4 (Test Day) |
Day 5 (Test Day) |
Day 6 | Day 7 |
| Week #10 (Altitude W1) |
Day 1 (OFF) |
Day 2 (Travel) |
Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week #11 (Altitude W2) |
Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 |
| Week #12 (Altitude W3) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #13 | Day 1 | Day 2 (Travel) |
Day 3 (Dryland) |
Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (Travel) |
| Week #14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Travel) |
Day 7 |
| Week #15 (Lanzarote W1) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #16 (Lanzarote W2) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 7 (Travel) |
Day 7 (OFF) |
| Week #17 |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #18 |
Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #18-1X |
Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
