Jan 23, 2024 – Messer Aquatic Performance

This is a shorter “back to the pool” workout following a long time out of the water with the intention of getting back in a “training routine”. Really taking things slow and using fins all the way to make it an overall better experience for myself (you could easily do this session without or less fins involved depending on our current training status).

Workout PM

300 w/fins as 25 scull, 50 fly kick on side (25 each), 75 back
4×25 UW fly kick w/fins @40”

200 w/fins as 25 scull, 25 FKOB, 50 back
4×25 w/fins as 10 UW fly kick sprint, 15 free easy @50”

3×100 w/fins as 50 free, 25 back, 25 free build @1’50
4×25 w/fins as 3x free (15 sprint, 10 easy), 1x free no breath @1’

6×50 w/fins as 2x free cruise @50”, 1x back kick @55”

4×25 w/fins as odd: free no breath – even: 1x scull, 1x double arm back easy R10”

[ 3x fins (20” vertical kick – 2x fly, 1x flutter), 10” rest) ]

WORKOUT TOTAL: 1500

This workout was provided by Coach Nico Messer.


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