Feb 8, 2023 – Swiss Army Team

Back in Magglingen at BASPO for a couple days joining all of the other Team Armee athletes for their “graduation” (promotion to privates) on Friday. Coming off three weeks of training at altitude in St. Moritz, we will use these days for some active recovery before traveling to Tenerife for our next camp as we approach the last phase of the preparation towards Long Course Nationals.

Our sprint specialist had an hour of active recovery including some kicking and breath control work while the distance (medley) athlete had an aerobic freestyle and medley based session. The mid-distance freestyler of the group was not in the pool today as he was working through some leg issues with his physio.

Below is the workout from Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance (PM)

Warm-up:
400 free DPS w/fins
4×100 IM as 1x drill, 1x swim R15”
8×50 choice kick w/fins @50”

Main set:
2×400 free DPS @5’15
4×100 IM as 1x kick, 1x drill R15”
3×300 free w/pullbuoy @4’15
4×100 IM as 1x kick, 1x drill, 1x kick, 1x swim R15”
4×200 free DPS @2’50
4×100 IM as 1x drill, 1x swim (free sting build) R15”

4×50 choice as 15 sprint, 35 easy @1’15

Cool down:
200 choice kick w/fins
2×100 w/fins as 25 UW fly kick, 75 back R30”
4×25 free relaxation drills R10” (3-5 bobs)

WORKOUT TOTAL DISTANCE (PM): 5600

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.