Dec 27, 2017 – SC Kreuzlingen

First afternoon workout back after the couple days off over Christmas. Short aerobic recovery and speed focused session following a “kick-pull-swim” pattern and finishing with some overspeed.

This was a “tough” one for the group as they have been used to taking time off during this time of the year. We also had to slightly adapt parts of the workout for the younger kids joining this session.

Workout PM

400 flutter kick w/fins as 25 left side, 25 right side, 25 rotation, 25 on back
4×25 choice kick w/fins FAST @40”

2×400 w/pullbuoy and paddles R20” as
1x free (100 pull, 50 scull), 1x (100 free breathe 3-5-7 by 100, 50 back)
4×25 choice w/paddles FAST @40”

3×400 R20” as
1x free (100 swim, 50 scull), 1x choice (100 drill, 50 swim), 1x (75 free, 25 stroke smooth build)
4×25 choice as 12.5 sprint, 12.5 easy @40”

4×50 choice w/fins and paddles 1@‘ as
1x 50 easy speed, 1x (35 FAST, 15 easy), 1x (25 sprint, 25 easy), 1x (15 blast, 35 easy)

100 choice easy

WORKOUT TOTAL: 3000

This workout was provided by SCK Interim Head Coach Nico Messer.

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