Jan 19, 2023 – Swiss Army Team

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 Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance (AM)

Warm-up:
300 as 100 free fist drill, 100 back kick, 100 free DPS
6×50 free w/pullbuoy (paddles optional) @50″
300 as 100 back kick, 100 free breathe 5, 100 back
3×100 free w/pullbuoy (paddles optional) @1’35
300 reverse IM as 50 drill, 25 swim

Main set:
2 rounds of the following:
4×50 choice kick @55″
2×100 choice kick @1’50
200 choice kick @3’15

30×100 free smooth descend 1.-10., 11.-20., 21.-30. @1’30
[ descend #10 to 1’10, #20 to 1’08), #30 to 1’06) ]

Cool down:
300 IM as 50 drill, 25 swim
2×100 as 1x (25 fly, 25 back), 1x (25 breast, 25 free) @1’40
200 reverse IM as 25 kick, 25 swim
100 as 50 free breathe 5, 50 back easy

WORKOUT TOTAL DISTANCE (AM): 6500

Workout – Distance (PM)

Warm-up:
300 as 125 free DPS, 25 scull
6×50 as 1x free, 1x back alt. 25 w/fly, 25 w/flutter kick @50″
300 as 75 free DPS, 25 scull
3×100 IM (regular, reverse, relay order) @1’40
300 back as 50 one arm drill (25 each), 100 regular

Main set:
10×50 fly kick on side @1′
16×25 fly as 3x drill (3-3-1, 3-3-2, 3-3-3), 1x swim @30″
8×50 fly kick on back @1′
16×25 fly as 2x drill (3-3-1, 3-3-2), 2x swim @30″
6×50 fly kick on front (w or w/o board) @1′
16×25 fly @30″

5×300 as 200 free, 100 choice R30″

Cool down:
6×50 choice kick w/fins @50″
4×50 back decrease # of strokes 1.-4. R15″

WORKOUT TOTAL DISTANCE (PM): 5900

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.