Feb 15, 2023 – Swiss Army Team

Wednesday morning was off providing some extra sleep and rest spending time out in the sun of Tenerife. We were back at the pool in the afternoon with an aerobic and sprint focused workout including plenty of kicking for the sprint specialist of the group and a breaststroke based session for our distance (medley) athlete.

Below is the workout from Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance (PM)

Warm-up:
500 as 100 free, 25 scull, 100 back, 25 SA-combo
300 as 20 breast w/flutter kick, 80 free or back (double pullouts at 50)
3×100 as 35 breast build & descend 1.-3., 65 free or back R15”
4×50 free breathe 5 @50”
200 IM as 25 kick, 25 drill

Main set:
3 rounds of the following:
6×50 breast kick @1’
4×25 scull @45”
3×100 breast @1’50
200 as 50 fly drill, 100 back, 50 breast drill @3’30
50 choice recovery @1’15

12×150 free as 1x @2’05, 1x @2’, 1x @1’55

Cool down:
200 choice kick w/fins
100 w/fins as 35-50 UW fly kick (glide), 65-50 back easy

WORKOUT TOTAL DISTANCE (PM): 6450

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.