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 Antonio Djakovic focusing on the middle-distance events (200 & 400 free).
Workout – Mid-distance (AM)
800 w/fins as 400 free DPS, 50 fly one arm drill, 300 free DPS, 50 breast w/fly kick
3×200 as 1x choice kick, 1x free w/pullbuoy (paddles optional), 1x choice drill R20″
400 w/fins as 200 free DPS, 50 fly one arm drill, 100 free DPS, 50 breast w/fly kick
3×100 as 1x choice kick, 1x free w/pullbuoy (paddles optional), 1x choice drill R15″
12×50 free as 4x @50″, 2x @45″, 4x @50″, 2x @40″
100 back as 25 kick, 25 swim
4×50 free decrease # of strokes 1.-4. R15″
50 double arm back easy
WORKOUT TOTAL MD (AM): 3050
Workout – Mid-distance (PM)
500 w/fins as 100 free DPS, 25 scull, 100 back, 25 scull
2 rounds of the following:
3×100 choice kick w/fins @1’50-1’45 by round
4×50 free w/fins cruise @50″-45″ by round
300 as 125 free DPS, 25 scull, 125 back, 25 scull
3×100 choice kick @2′
4×50 free breathe 5 @55″
2×200 choice drill R20″
4×50 free decrease # of strokes 1.-4. R15″
50 double arm back easy
WORKOUT TOTAL MD (PM): 2950
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SCUW Coach Pablo Kutscher.
