Mar 1, 2023 – Swiss Army Team

Mid-week starting with an early Pilates session by Simone Chatelain joining the SCUW squad for their regular Wednesday morning routine before jumping in the pool. Our sprint specialist had just an hour long recovery workout following the dryland and the distance (medley) athlete had an aerobic stroke focused practice. The afternoon was completely off for the group.

Below is the workout from Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance (AM)

Warm-up:
800 w/fins as 300 free, 200 back, 200 free, 100 back
4×50 back as 1x one arm drill (25 each), 1x double arm w/flutter kick R10”
200 IM drill

Main set:
8×100 breast free 25 sc 50 d 25 k

3 rounds of the following:
4×50 fly d @1:00 s d 25/25
200 back @3:00 Lange Tauchphase
2×100 breast @1:50 Steigern von 1-3 DG
200 Hypoxid free @3:15

Cool down:
3×200 as 15 choice breakout sprint from dive, 185 free or back R20”
3×100 as 15 breakout sprint from dive, 85 free or back R15”
2×50 as 1x free breathe 5, 1x back easy R10”

WORKOUT TOTAL DISTANCE (AM): 5400

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