Feb 8, 2024 – Messer Aquatic Performance

Two days of swimming in a row this week with this Thursday session. Decided to mix some “longer” swims using fins with shorter freestyle sets without the fins.

Workout PM

500 w/fins as 100 free DPS, 25 scull
8×50 free cruise @55″

400 w/fins as 75 back, 25 FKOB
6×50 free cruise @55″

300 fly w/fins as 75 kick (50 on side – 25 each, 25 on back), 25 1-1-1 (no breath on full strokes)
8×25 fly DPS w/fins @30″

4×50 free tempo @50″
4×25 UW fly kick w/fins R10-15″
100 back w/fins loosen


This workout was provided by Coach Nico Messer.

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