Feb 3, 2023 – Swiss Army Team

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 Nils Liess focusing on the middle-distance freestyle events (mainly 200 free).

Workout – CISM (AM)

800 Fz 600 Fs/Bk/K + 200 Hypoxic

2 rounds of:
4×100 Kick @2min (I)
400 Fins 25 SS / 75 sw / 25 uw / 75sw
2×100 Sw odd turns as 10m in head up kick / 15m out!

1600 PP

32×25 Bf (Hold SC and time) @30

K:16×50 3/5/8/10 Fast @60 min
200 fins Drill
4×50 work turns

WORKOUT TOTAL CISM (AM): 6400

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with GN1885 Coach Clément Bailly and NEC Coach Johan Wallberg.