Aerobic focused Thursday for the sprint athlete including sprints during the morning workout and aiming to aid with recovery following a weight session in the afternoon ahead of the swim. Our mid-distance guy is still working his way back to full strength while slowly increasing volume and carefully adding intensity. The distance (medley) specialist of the group had a big freestyle set in the morning and a butterfly heavy workout in the evening.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout – Sprint (AM)
4×25 free DPS @30”
3×200 as 50 free fist drill, 50 back, 100 free DPS @3’30
4×25 choice as 1x drill, 1x build @45”
3×200 as 25 choice sprint, 175 free or back @4’30
4×50 free DPS @1’
6×100 as 15 scull, 10 breast w/flutter kick, 75 free DPS @2’
4×50 choice as 1x drill, 1x build @1’15
6×100 as 1x (25 choice sprint, 75 free or back), 1x (12.5 choice blast, 87.5 free or back) @2’30
4×100 free DPS w/fins & paddles @1’40
9×50 w/fins & paddles @1’30 as
1x (25 UW fly kick FAST, 25 back easy), 2x (25 free FAST, 25 back easy)
2×100 choice kick w/fins loosen R15″
5×50 as 3x free breathe 5 @55″, 2x (25 scull, 25 double arm back) R15″
WORKOUT TOTAL SPRINT (AM): 4300
Workout – Sprint (PM)
12×100 free cruise as 3x @1’45, 3x @1’40, 6x @1’35
6×25 fly DPS @35″
400 choice kick w/fins as 100 on side, 100 on back
8×100 free cruise as 2x @1’45, 2x @1’40, 4x @1’ 35
4×25 fly DPS @35″
300 free w/pullbuoy & paddles (snorkel optional)
4×100 back cruise @1’45
2×25 UW fly kick @1′
200 choice drill
100 free as 25 fist drill, 25 feet first
3×50 as 2x free breathe 5 @55″, 1x (25 scull, 25 double arm back)
WORKOUT TOTAL SPRINT (PM): 3850
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.
