Mar 12, 2024 – Messer Aquatic Performance

I had more time on hand for my swim this Tuesday morning and with the steady increase of fly work last week decided to double down and focus on butterfly today.

Workout AM

3×100 free DPS w/fins @1’40
4×50 FKOB w/fins @55″
3×100 back cruise w/fins @1’40
4×50 FKOB w/fins @55″
3×100 w/fins as 50 free, 50 back @1’40
4×50 fly kick w/fins on side (25 each) @55″

12×25 fly DPS w/fins @30″
4×25 scull w/fins R10-15″
8×25 fly DPS w/fins @30″
4×25 scull w/fins R10-15″
4×25 fly strong DPS w/fins @30″
4×25 UW fly kick w/fins R15-20″

4×50 free cruise @55″
3×50 free tempo @50″
50 back loosen

WORKOUT TOTAL: 2800

This workout was provided by Coach Nico Messer.


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