Feb 12, 2024 – Messer Aquatic Performance

Starting my week with a quick post-lunch aerobic swim this Monday. Again including a short block without fins as my overall shape is slowly improving.

Workout PM

500 locomotion w/fins alt. free/back as 100/100 – 75/75 – 50/50 – 25/25
4×25 fly DPS w/fins descend 1.-4. @30″

300 locomotion w/fins alt. back/free as 75/75 – 50/50 – 25/25
4×25 fly w/fins as 1x strong DPS, 1x (15 UW kick sprint, 10 one arm easy) @45″

100 back w/fins easy

6×50 free cruise @55″
50 back easy R20″
4×50 free tempo @50″
50 back easy

300 fly w/fins as 100 kick (50 on back, 50 on side – 25 each), 50 1-1-1 (no breath on full strokes)
4×25 w/fins as 1x UW fly kick, 1x scull R10-15″
100 back w/fins loosen

WORKOUT TOTAL: 2200

This workout was provided by Coach Nico Messer.


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