Jan 24, 2024 – Messer Aquatic Performance

Second swim of my “back to the pool” campaign continuing to take things slow and keep intensity mostly down. Keeping fins on for now as they allow me to “relax” and focus on good habits (2-3 kicks off every wall and technique) until my feel and overall conditioning improve.

Workout PM

3×300 w/fins as 75 back, 50 fly kick (1x on back, 1x on side – 25 each), 25 scull R15″
4×25 UW fly kick w/fins as 2x build, 1x glide, 1x FAST @50”
6×50 w/fins as 2x free cruise @50”, 1x back kick @55”

3×100 w/fins as 25 fly one arm drill, 25 breast w/fly kick, 25 fly wave drill (arms OH), 25 fly 2- 1 kick drill R15″
4×25 fly w/fins as 15 UW kick, 10 swim DPS @45″
4×50 free w/fins cruise @50″

100 double arm back w/fins easy

[ 3x fins (25” vertical flutter kick), 15” rest) ]


This workout was provided by Coach Nico Messer.

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