Feb 2, 2024 – Messer Aquatic Performance

As I start to feel better and with enough lane space during regular lap swimming hours, I’m trying to implement a bit more of butterfly into my short workouts. This Friday, I also included a couple short sprints and some faster 25’s.

Workout PM

500 w/fins as 75 back swim, 50 fly kick on side (25 each)
4×25 UW fly kick w/fins @45”
4×25 fly DPS w/fins @30”

400 w/fins as 75 free swim, 25 scull
4×25 scull R10-15”
4×25 fly DPS w/fins @30”

300 w/fins as 50 breast w/fly kick, 25 fly one arm drill
4×25 fly w/fins as 15 UW kick sprint, 10 one arm easy @1’
4×25 free w/fins FAST @45”

200 back w/fins easy
4×50 free cruise @55”
100 back loosen


This workout was provided by Coach Nico Messer.

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