Optional Saturday morning session for the athletes to do by themselves as we couldn’t train together at the BASPO. Really focused on recovery and “nice & short”, so they could also enjoy the time at home.
Workout AM
300 as 50 free DPS, 50 back (25 kick, 25 swim)
3×100 free smooth descend 1.-3. @1’40
2×200 as 1x (50 free breathe 3-5-7 by 50, 25 double arm back), 1x (50 free DPS, 25 scull) R20″
4×100 as 25 free decreasing speed, 75 back smooth @1’40
500 as 25 free fist drill, 75 back, 25 free overkick
10×50 free cruise (12.5 UW fly kick off push) @50”
100 free breathe 4-3-2-1 per 25
WORKOUT TOTAL: 2500
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) |
