Aerobic focused Friday integrating some speed work for the sprint and mid-distance athletes of the group. Both of them had quite a big morning session and a shorter evening workout in the pool as both of them were also in the weight room ahead of the swim. Our distance (medley) specialist had another test set morning and the afternoon off to recover. And this Friday morning practice was already the last swim with the squad for our guest from Geneva.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout – Sprint (AM)
6×100 as 2x (50 free fist drill, 50 back), 1x (50 free breathe 5, 50 back) @1’50
200 as 50 choice (kick-drill-build), 25 scull
6×25 choice FAST @30”
50 double arm back easy
12×100 as 3x choice kick w/fins, 3x back w/fins @1’50, 6x free cruise @1’40
200 as 50 choice (kick-drill-build), 25 scull
3×25 choice FAST @45”
25 double arm back easy
4×100 as 3x free cruise @1’40, 1x back (25 kick, 25 swim, 25 kick, 25 build)
4×25 choice FAST @30”
100 back easy
8×100 as 6x free cruise w/fins (paddles optional) @1’40, 2x choice (25 drill, 25 kick, 25 drill, 25 build) R15”
2×25 choice FAST @1’
150 back easy
WORKOUT TOTAL SPRINT (AM): 4100
Workout – Sprint (PM)
2 rounds of the following:
75 as 25 free fist drill, 25 scull, 25 free overkick R15″
50 back as 25 one arm drill (12.5 each), 25 double arm w/flutter kick DPS R20″
25 fly w/flutter kick R30″
300 w/fins & paddles as 50 back, 50 free
[ 100: left fin, right paddle – 100: right fin, left paddle – 100: both fins & paddles ]
2 rounds of the following:
50 free as 25 feet first, 25 regular DPS R15″
2×25 free as 15 head-up, 10 regular (1x w/flutter, 1x w/fly kick) R20″
25 fly wave drill (12.5 arms on side, 12.5 arms OH) R30″
200 w/pullbuoy (paddles optional) as 50 back, 50 free alt. 25 PB at ankles, 25 regular pull
[ BC: 30″ (45″) – 45″ (1′) – 1′ ]
4×25 free as 1x no breath, 1x blow out drill R30″
[ < 5-10′ float drills ]
4×25 free relaxation drills R10″ (3-5 bobs)
WORKOUT TOTAL SPRINT (PM): 1250
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.
