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 Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).
Workout – Distance (AM)
Warm-up:
400 free DPS
6×50 free descend 1.-3., 4.-6. @50″
300 IM as 50 kick, 25 drill
6×50 free pace (800-400-200P) @1′
50 back easy
200 IM as 25 drill, 25 swim
4×50 choice as 1x (25 FAST, 25 easy), 1x (15 sprint, 35 easy) @1’10
50 back easy
Main set (Test AA #3):
[ 2-4′ rest ]
400 IM subMAX
8×50 easy as 1x free cruise @50″, 1x back kick @55″
300 as 50 free breathe 5, 100 back
[ 2-4′ rest ]
50 choice (free) MAX
Swim down:
8×100 as 2x free cruise @1’40, 1x back (25 kick, 25 swim) @1’50
300 choice kick w/fins
4×25 w/fins as 1x UW fly kick (glide), 1x scull R15″
WORKOUT TOTAL DISTANCE (AM): 4150
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.
