Mar 14, 2024 – Messer Aquatic Performance

The pool was quite crowded this Thursday morning and therefore decided to jump into the long course lanes, hold onto my fins, and alternate longer relaxed swimming with shorter sets of 50’s.

Workout AM

800 cruise w/fins as 50 free DPS, 50 back
400 fly kick w/fins as 50 on back, 50 on side (25 each)

8×50 free cruise w/fins @50″
4×50 FKOB w/fins @55″

400 cruise w/fins as 50 free DPS, 50 back
200 w/fins as 25 scull, 75 flutter kick (50 on side – 25 each, 25 on back)

4×50 fly w/fins as 25 swim DPS, 25 one arm drill @1′
2×50 easy w/fins as 25 UW fly kick, 25 back R15-20″


This workout was provided by Coach Nico Messer.

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