Dec 22, 2022 – Swiss Army Team

This Thursday our sprint athletes had two pool and one weight room session again. The morning swim included sprints and the afternoon incorporated recovery through kicking. Mirroring Tuesday, our distance athlete was not in the gym and had an aerobic base focused freestyle practice in the morning followed by fly kicking and threshold work in the afternoon.

Below is the workout from Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout (AM) – Distance

Warm-up:
400 as 300 free DPS, 100 IM drill
8×50 as 1x free breathe 5, 1x back @55″
300 as 200 free DPS, 100 IM kick
6×50 as 1x free breathe 5, 2x back @55″

Main set:
2 rounds of the following (Free EN-1):
2×50 flutter kick @1′
2×100 flutter kick @1’50
200 flutter kick @3’15

3 rounds of the following (pro Durchgang steigern):
400 free @5’15
300 free (schneller als der 300 Durchgang beim 400) @4’15
200 free (schneller als der 200 Durchgang beim 300) @2’50
5×100 free (schneller als der 100 Durchgang beim 200) @1’30
50 choice recovery @1’15

Cool Down:
200 IM as 25 kick, 25 drill
4×50 free decrease # of strokes 1.-4. R15″
100 IM drill
2×50 w/fins as 25 UW fly kick (glide), 25 back R30″

WORKOUT TOTAL (AM) DISTANCE: 7350

Workout (PM) – Distance

Warm-up:
600 free DPS
5×100 as 25 fly, 75 back @1’40
300 free DPS
4×50 back (15 UW fly kick off push) @55″

Main set:
4 rounds of the following (fins – alles ohne brett):
100 fly kick in Seitenlage @1’40
2×50 1ter 50 0-25 UW / 2ter 50er 25-50 UW @1′
100 fly kick in Rückenlage @1:40

3 rounds of the following:
6×100 fly swim alles 3-3-1 / 3-3-2 / 3-3-3 @1’30
6×50 fly mit Start Des 1-3 White – Pink / Anzahl Züge gleich halten @1’20

Cool Down:
6×100 free EN-1 @1’30
100 back easy

WORKOUT TOTAL (PM) DISTANCE: 6200

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.