Tuesday was a full day off for our mid-distance specialist and a single session day for our distance (medley) athlete. Our sprint guy was going through an aerobic power type of workout in the morning and a “skills” based practice in the evening following a tough weight session. And our guest from Geneva is continuing to “build” as he adapts to being at altitude.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout – Sprint (AM)
6×100 as 1x free DPS, 1x back, 1x (50 free breathe 5, 50 back kick) @1’50
3×50 free cruise @50″
4×25 free strong DPS @25″
100 back easy as 25 kick (arms on side), 25 swim
2×200 R20″ as
1x free w/pullbuoy (paddles optional – 50 PB at ankles, 50 regular pull), 1x choice drill
4×100 as 1x back, 1x (50 free breathe 5, 50 back) @1’50
2×75 free @1′
3×50 free cruise @35″
4×25 free strong DPS @25″
100 back easy as 25 kick (arms on side), 25 swim
2×200 as 1x choice kick w/fins, 1x choice drill R20″
8×50 as 1x back @50″, 1x free @40″ (+1′)
6×50 as 1x back @55″, 1x free @35″ (+1′)
4×50 free w/fins (paddles optional) @30″
200 choice kick w/fins easy
3×50 free decrease # of strokes 1.-3. R15″
50 double arm back easy
WORKOUT TOTAL SPRINT (AM): 3950
Workout – Sprint (PM)
3×150 as 25 scull, 25 free feet first, 50 free straight arm breathe 5, 50 back R30″
3×50 as 25 free (10 surf kick, 5 head-up, 10 regular), 25 double arm back easy R30″
50 as 25 no breath (UW kick, pullouts, or swim), 25 scull
[ 5-10′ bubbles (nose & mouth), crocodile breath, wall flow ]
2×150 R30″ as
50 free one arm drill (25 each; resting arm on side), 25 double arm back w/flutter kick DPS
2×50 as 25 free (15 head-up w/fly kick, 10 regular), 25 double arm back w/fly kick easy R30″
50 as 25 no breath (UW kick, pullouts, or swim), 25 scull
[ 5-10′ float drills ]
150 free breathe 3-5-7 by 50
3×50 back as 25 kick, 25 swim R15″
50 as 25 no breath (UW kick, pullouts, or swim), 25 scull
WORKOUT TOTAL SPRINT (PM): 1450
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.
