Jan 19, 2017 – Swiss Army Team

Last morning session before heading off to the first Long Course meet of the season in Geneva with the Army group. Shorter aerobic focused recovery workout with some sprints.

Workout AM

Part 1:
600 choice w/fins (snorkel optional)
6×50 choice w/fins as 15 UW kick build + 15 swim sprint, 20 easy @1’05

300 choice w/fins and paddles (snorkel optional)
6×50 choice w/fins and paddles @1’05 as
1x (35 strong, 15 easy), 1x (25 FAST, 25 easy), 1x (15 sprint, 35 easy)

Part 2:
500 as 100 free DPS, 25 scull, 100 back, 25 scull
300 breast as 25 kick, 50 drill
100 free as 25 feet first, 25 regular

> Stretch cordz and dives <

WORKOUT TOTAL: 2400

This workout was provided by SpiSpoRS-Coach Nico Messer.

Credits for these workouts belong as well to the NTC Coaches Luka Gabrilo (Head Coach), Bruno Freitas (Assistant Coach) and David Ferro (Scholarship Coach).


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Swiss Army Team Series
Week #1 X X X Day 4 Day 5 Day 6
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Day 7
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Week #2 Day 1 X X Day 4 Day 5 Day 6
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Day 6
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Day 7
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Day 6
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Week #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week #19 Day 1 Day 2 Day 3 Day 4
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