Mar 3, 2024 – Messer Aquatic Performance

Getting another session in this week with a “late” Sunday afternoon swim right before the pool closing. More longer relaxed swimming to get back into the swing of things, however, including more variation being back in short course today.

Workout PM

[ 550 ]
175 as 100 free DPS, 50 back, 25 scull
150 as 75 free DPS, 50 back, 25 scull
125 as 50 free DPS, 50 back, 25 scull
100 as 25 free DPS, 50 back, 25 scull

[ 1000 ]
200 free DPS w/fins @3’15
2×150 w/fins as 100 free DPS, 50 back @2’30
3×100 w/fins as 75 back, 25 FKOB @1’45
4×50 fly w/fins as 25 swim DPS, 25 one arm @1′

4×25 UW fly kick w/fins @45″

[ 500 ]
100 free DPS R10″
2×75 as 50 free DPS, 25 back R10″
3×50 as 25 back, 25 FKOB R10″
4×25 fly DPS R10″

4×25 scull R15″

4×25 as 3x free no breath, 1x double arm back loosen R15″

WORKOUT TOTAL: 2350

This workout was provided by Coach Nico Messer.


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