Quick Monday morning workout in the pool with some cruise 50’s and vertical kicking to get the new week started. We met before lunch for a stretch session and went to the gym in the afternoon for a “HIIT” WattBike cycle.
We also took a couple minutes at the end of the morning swim for our “float drills progression”.
Workout AM
12×50 free* cruise @50”
> 3x (40” vertical kick, 20” rest) <
12×50 free* cruise @45”
> 3x (40” vertical kick, 20” rest) <
12×50 free* cruise as 1x @50”, 1x @45”, 1x @40”
> 3x (40” vertical kick, 20” rest) <
*free can be any other stroke as long as interval is followed
> 5-10′: 3x “Dive & Glide” + float drills <
WORKOUT TOTAL: 1800
This workout was provided by SpiSpoRS-Coach Nico Messer.
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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) |
