Mar 14, 2023 – Swiss Army Team

Last morning session this Tuesday before traveling to Geneva the following day. About an hour of recovery to keep a good feel for the water ahead of the Championships.

Both the mid-distance freestyle specialist, Antonio Djakovic, and the distance (medley) athlete, Marius Toscan, were now training at home with their teams while I moved to Basel working with the sprint specialist leading into Swiss Long Course Championships in Geneva starting on Thursday.

Considering Antonio was already pre-selected for the upcoming World Aquatics Championships (WAC) in Fukuoka, his medical staff recommended to not yet compete at Long Course Nationals. Marius won his main event, the 400 IM, and also qualified for the WAC while Robin had not quite the meet we were expecting but still managed to qualify for the World University Games team. Full results from the Swiss Long Course Championships in Geneva are available on SwimRankings.

Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).

Workout – Sprint (AM)

300 free DPS w/fins & snorkel @4’30
3×100 free DPS w/fins, snorkel & paddles @1’30

4×25 as 3x scull, 1x “Push & Glide” R15″

200 free DPS @3’20
4×50 free cruise @50″

4×25 as 1x scull, 1x “Push & Glide”, 1x scull, 1x dolphin dives R15″

[ 3×200 R20″ ]
200 choice kick w/fins;
200 free w/pullbuoy (paddles & snorkel optional);
200 choice drill

3×50 free decrease # of strokes & breaths 1.-3. R15″
50 double arm back easy

WORKOUT TOTAL SPRINT (AM): 2000

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.