Mid-week aerobic recovery focused morning session – continuing to work on our underwaters with different fly kicking elements. Lately most of our fly kick on back has been done with arms on side rather than in a streamline.
Also integrating some vertical kicking to focus on the hip/chest movement and the “up & down” kick.
Workout AM
6×100 w/fins as 25 UW fly kick, 75 free or back DPS @2′
400 flutter kick as 50 on side (25 each), 25 rotation, 25 on back
4×50 as 10 UW fly kick sprint, 40 choice easy @1′
100 as 25 free overkick, 25 double arm back
> 3×40″ vertical fly kick R30″ <
3×200 as 75 free, 50 FKOB, 75 back R20″
4×100 free w/pullbuoy (snorkel optional) as 25 kick, 75 pull @2′
4×50 tempo as 25 free, 25 double arm back (both with fly kick) @1′
2 rounds of the following:
> 3×40″ vertical fly kick R30″ (+1′) <
2×25 UW fly kick w/fins as 1x FAST, 1x 15 sprint @1′
600 choice loosen as 300 kick w/fins, 200 w/pullbuoy (paddles optional), 100 swim
WORKOUT TOTAL: 3200
This workout was provided by SCK Interim Head Coach Nico Messer.
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| Week 43 | X | X | X | X | Day 5 | Day 6 (Meet) |
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| Week 44 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 (OFF) |
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Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 1 | X | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 2 | Day 1 | X | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 4 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet/OFF) |
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| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet/OFF) |
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| Week 12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 14 | Day 1 | Day 2 | Day 7 (Travel) |
Day 4 (Meet) |
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Day 7 (Meet) |
| Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 25 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet/OFF) |
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| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
