Feb 20, 2023 – Swiss Army Team

Monday of week two at the Tenerife Top Training for the Team Armee athletes started with another half day off providing extra sleep and rest in the morning as we were getting ready to compete at the Lausanne Swim Cup over the coming weekend.

Both athletes went to the gym for a weight session following the afternoon practice in the pool. Our sprint specialist had an anaerobic capacity type workout and the distance (medley) athlete focused on aerobic IM and fly sprint during his swim.

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

Workout – Distance (PM)

Warm-up:
500 free DPS w/fins
300 IM as 50 drill, 25 swim
3×100 back w/fins (15 UW fly kick off every wall) @1’40
4×50 free build & descend 1.-4. @55″
200 IM as 25 kick, 25 drill

Main set:
3×400 IM (SA: drill – LA: swim) R30″
4×100 flutter kick @2′
6×50 fly as 15 sprint from dive, 35 drill (3-3-1) @1’15
50 choice recovery

6×200 IM (SA: drill – LA: swim) R20″
4×100 flutter kick @2′
4×50 fly as 15 sprint from dive, 35 drill (3-3-1) @1’15
50 choice recovery

6×150 free descend 1.-3. (<70%), 4.-6. (<90%) @2’15

Cool down:
200 back w/fins as 50 kick, 50 swim
2×50 w/fins as 25 UW fly kick (glide), 25 double arm back R30″

WORKOUT TOTAL DISTANCE (PM): 6500

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