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 Antonio Djakovic focusing on the middle-distance events (200 & 400 free).
Workout – Mid-distance (AM)
1200 w/fins as 200 free DPS, 50 fly one arm drill, 100 back, 50 breast w/fly kick
5×200 as 25 scull, 175 free DPS R20″
900 w/fins as 200 free DPS, 25 fly one arm drill, 50 back, 25 breast w/fly kick
6×100 as 15 UW fly kick, 85 free DPS R15″
500 free w/pullbuoy (paddles optional)
8×50 as 2x choice drill, 1x free breathe 5 R10″
400 free w/pullbuoy (paddles optional)
6×50 as 1x choice drill, 1x free breathe 5 R10″
200 free w/pullbuoy (paddles optional)
4×25 fly DPS @35″
400 choice kick w/fins as 25 build, 25 easy, 25 FAST, 175 smooth
3×150 as 25 scull, 125 free DPS R15″
300 choice kick w/fins as 25 FAST, 125 easy
5×50 as 4x (15 fly w/flutter kick, 35 free DPS), 1x back easy R10″
WORKOUT TOTAL MD (AM): 7000
Workout – Mid-distance (PM)
700 w/fins as 300 free DPS, 25 scull, 25 double arm back w/fly kick
3×100 free cruise @1’30
4×50 choice drill R10″
500 w/fins as 200 free DPS, 25 scull, 25 fly 1-1-1 (no breath on full strokes)
3×100 free cruise @1’30
4×50 choice drill R10″
300 w/fins as 100 back DPS, 25 FKOB, 25 double arm back w/flutter kick
3×100 as 50 back, 50 free breathe 5 @1’30
4×50 choice drill R10″
100 easy as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 back
WORKOUT TOTAL MD (PM): 3100
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SCUW Coach Pablo Kutscher.
