Feb 22, 2024 – Messer Aquatic Performance

The pool was crowded this Thursday and thus I decided to go to the long course lanes and keep with the theme from Monday’s swim mostly including longer relaxed low-end aerobic efforts. Finishing today’s pre-lunch session with a short set of 50’s working on butterfly.

Workout AM

800 cruise w/fins as 50 free, 50 back
600 w/fins as 50 free, 50 back, 50 fly kick on side (25 each)
400 w/fins as 50 free (first 15 scull), 50 back (15 UW fly kick off wall)
200 fly w/fins as 50 kick on back, 50 1-1-1 (no breath on full strokes)

4×50 fly w/fins as 25 swim DPS, 25 one arm easy @1′
3×50 fly w/fins as 35 swim DPS, 15 one arm easy @1′
2×50 fly w/fins as 15 UW kick sprint, 35 one arm easy @1′
50 back w/fins loosen


This workout was provided by Coach Nico Messer.

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