Dec 31, 2018 – Swiss Army Team

Starting the new week with the last session of the year. Aerobic recovery focused Monday morning workout to finish 2018. Keeping things simple and thus the group working together instead of splitting into groups.

Workout AM

2 rounds of the following:
300 free or back [@25: 3 Rockets w/fly kicks; @75: full flip jump]
> 1’ vertical kick
200 free or back [@0-50: UW turns; @25-75: full open float turn]
> 2’ vertical kick
100 free breathe 5
> 3’ vertical kick

6×100 as
3x (15 free no breath, 75 free or back, 15 scull) @1’50;
3x free smooth descend 1.-3. @1’40

3×400 R30” as
1x w/fins as 100 choice kick, 50 kayak;
1x w/pullbouy (paddles optional) as 100 free, 50 scull;
1x as 100 free breathe 3-5-7 by 100, 50 double arm back

12×50 as
6x free as 10 surf kick, 10 head-up swim, 30 swim DPS @55”;
3x (25 scull, 25 double arm back) @1’05;
3x free tempo @40”

400 choice w/fins as 50 kick, 50 swim

WORKOUT TOTAL: 4000

This workout was provided by SpiSpoRS-Coach Nico Messer.

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