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
WORKOUT TOTAL: 2300
This workout was provided by Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
