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 Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).
Workout – Distance (AM)
Warm-up:
500 as 100 free DPS, 25 SA-combo, 100 IM drill, 25 double arm back w/fly kick
4×100 back as 25 kick, 75 swim @1’40
300 as 200 reverse IM drill, 100 free breathe 5
Main set:
3 rounds of the following:
6×50 choice kick @55″
6×25 choice drill @40″
6×400 back smooth descend 1.-6. @5’30
100 choice recovery
20×50 w/fins as 3x free @50″-45″-40″-35″ by 3, 2x fly drill @55″
200 choice recovery
Cool down:
4×50 back decrease # of strokes 1.-4. R15″
100 as 25 scull, 25 double arm back
WORKOUT TOTAL DISTANCE (AM): 6550
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.
