Jan 24, 2023 – Swiss Army Team

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 Nils Liess focusing on the middle-distance freestyle events (mainly 200 free).

Workout – CISM (AM)

Fz: 800: 25 scissor / 100 Fs / 25 Bk kick
Pd: 8×50: 3x personal D 1x Form (Face – SA – Popov – Form)
Fz: 800: Fs/Bk
Sw: 800: 150 Fs / 50 Bk
Sw: 2×20!/100 @2′
PP : 800
Fz: 800: 75 D / 25 acc / 100 Bk
F: 4×20!/50 @1’10
K: 16×50 3/5/8/10 Fast @1′
200: S + R

WORKOUT TOTAL CISM (AM): 5800

Workout – CISM (PM)

800 as 600 Fs/Bk 200 Hypoxic

12×50 Pd Drill/ELG/Tempo @50″/1’/1’10

6×200 Fins kick (odd: Fs – even: Fly) @3’40
600 Fins 75 Build D / 25 acc / 50 Bk

6×200 PP @2’40
600 Pd 75 Build D / 25 acc / 50 Bk

12×25 Fins Kick (odd: scissor – even: work uw and accelerate bf kick)

200 S+R

WORKOUT TOTAL CISM (PM): 5500

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with GN1885 Coach Clément Bailly and NEC Coach Johan Wallberg.