Dec 30, 2022 – Swiss Army Team

Last pool workout of this first “bonus” week and last two sessions of the year as we also went to the gym following the swim before taking another few days off over the changing of the year-end. Aerobic recovery incorporating plenty of kicking during this Friday morning practice. They were also allowed wear fins during the first two set of 50’s to make the intervals more relaxed.

Workout (AM)

300 free DPS w/open turns (glide past flags!)
2×200 fly kick w/fins as 50 on side, 50 on back R20”

200 free DPS w/UW turns
3×100 fly kick w/fins as 1x on side, 1x on back, 1x on front R15”

100 free lungbuster
16×50 choice kick as 4x 1’05, 4x @1′, 4x @1’05, 4x @55″ [fins]
200 as 150 free lungbuster, 50 back 12×50 choice kick as 4x @1’05, 4x @1′, 4x @55″ [fins]
300 as 200 free lungbuster, 100 back
8×50 choice kick w/fins @50″

300 w/pullbuoy (paddles optional) as 100 free, 50 back (PB at ankles)
200 as 50 choice tombstone kick, 25 kayak, 50 board scull, 25 kayak, 50 choice tombstone kick
100 as 50 free slow motion, 50 back

WORKOUT TOTAL: 4200

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.