Jan 9, 2023 – Swiss Army Team

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 Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance

Warm-up:
[ 1500 locomotion w/fins ]
600 w/fins as 400 free or back, 200 choice kick;
450 w/fins as 300 free or back, 150 choice kick;
300 w/fins as 200 free or back, 100 choice kick;
150 w/fins as 100 free or back, 50 choice kick;

Main set:
10×100 choice kick @1’55

3 rounds of the following:
3×100 @1’30
[ R1: 25 fly, 75 free – R2: 50 back, 50 free – R3: 25 breast, 75 free ]
3x (2×50 as 1x free DPS w/fins @55″, 50 free build w/fins @1′)
200 free breathe 5 @3′

Recovery:
400 free w/pullbuoy & paddles
200 as 50 choice (kick-drill-swim), 25 scull
300 free w/pullbuoy & paddles
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL DISTANCE: 5900

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.