Dec 3, 2018 – Swiss Army Team

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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