Mid-week morning practice with a focus on underwaters working on strength and speed using fins. Each “speed block” started with some “resistance” kicking work. Aerobic parts used as recovery elements.
Workout AM
5×200 S.K.I.P.S. R20″
> free DPS, choice kick IM drill, free w/pullbuoy (paddles & snorkel optional),
> choice (50 scull, 25 swim)
2 rounds of the following:
5×50 choice kick as 25 FAST, 25 smooth @1’10
5×25 w/fins as 15-18 UW fly kick sprint, finish float @50″
125 back as 50 regular, 25 double arm, 50 regular
3×200 as 100 free DPS, 50 back, 50 free DPS @3’15
> fly & breast: 175 free DPS, 25 fly OR breast strong
2 rounds of the following:
3×50 choice kick as 25 tombstone FAST, 25 easy @1’30
3×25 as 10-15 UW fly kick sprint, finish choice easy @1′
75 free breathe 5
200 as 25 free relaxation drills 1.-4., 25 back
WORKOUT TOTAL: 3400
This workout was provided by SCK Interim Head Coach Nico Messer.
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| Week 2 | Day 1 | X | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 3 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 4 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet/OFF) |
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| Week 8 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 14 | Day 1 | Day 2 | Day 7 (Travel) |
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| Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 25 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet/OFF) |
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| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
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