Mid-week aerobic recovery focused morning workout for both groups this week. Starting out with a longer first part before finishing with a few shorter sets of 50’s during the second part of the session.
Workout AM
Part 1:
800 as 200 free, 100 back, 200 IM drill, 100 back, 200 free
[ free: 50 full human paddle drill, 50 fist drill, 50 6-kick switch, 50 straight arm ]
[ back: 25 one arm drill, 25 regular swim ]
400 w/fins as 100 choice kick, 50 kayak
600 as 200 choice, 200 free breathe 5, 200 choice
[ choice: 25 drill, 25 swim ]
300 w/pullbuoy as 50 free, 25 scull, 50 fly or breast, 25 scull
[ paddles optional; fly or breast w/support kick ]
400 as 100 free DPS, 50 (25 SA-combo, 25 fly or breast)
200 choice kick
Part 2:
4×50 free cruise @50″
4×50 choice as 25 kick, 25 swim R15″
4×50 free cruise @50″
4×50 choice as 25 drill, 25 swim R15″
4×50 free cruise @50″
4×50 choice as 1x kick, 1x swim DPS, 1x drill, 1x swim DPS R15″
100 free as 4×25 relaxation drills R10″ (3-5 bobs)
WORKOUT TOTAL: 4000
This workout was provided by Bergensvømmerne Elite/Head Coach Nico Messer.
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| Bergensvømmerne 2019-2020 | |||||||
|---|---|---|---|---|---|---|---|
| Week 47 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 51 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week 01 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
