First week after the Christmas and New Years holiday training back together at CST in Tenero before we’ll be going away for altitude and sunshine camps. Pretty relaxed aerobic Monday afternoon to start week #9 for the athletes of Team Armee.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout – Sprint
12×50 free cruise @50″
300 as 25 scull, 50 choice drill
8×50 as 2x free breathe 5, 1x back @55″
400 choice as 100 drill, 50 scull, 100 kick, 50 scull, 100 drill
6×50 back cruise @55″
600 free w/fins, paddles & snorkel as 50 kick 11-position, 50 6-kick switch, 200 swim DPS
6×50 free smooth descend 1.-3. @50″, 4.-6. @55″
200 as 50 choice (kick-drill-build), 25 scull
2×50 choice as 20 FAST, 30 easy @1’30
400 free w/fins, paddles & snorkel as 50 kick 11-position, 50 6-kick switch, 100 swim DPS
4×50 free as 1x build, 1x breathe 5 @55″
200 as 50 choice (kick-drill-build), 25 scull
2×50 choice as 10 blast, 40 easy @1’30
200 choice kick w/fins loosen
WORKOUT TOTAL SPRINT: 4300
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.
