Mar 7, 2019 – Swiss Army Team

Changing it up a little bit this afternoon taking back some of the control by having everybody run through a common pre-set following the individual warm-up. We were doing a more “traditional” broken swim this afternoon.

Workout PM

Part 1 – “Warm-up” – All Groups:
1000 choice individual preparation

3×50 choice strong build @50″
50 choice easy
3×50 choice as 1x build, 1x smooth pace, 1x strong pace @1′
150 choice easy

Part 2 – “Racing” – MD Group:
200 free broken from dive (4×50 R15″)
> Recovery 1 <
25 free sprint from dive
> Recovery 2 <

Part 2 – “Racing” – Stroke Group:
200 breast broken from dive (4×50 R15″)
> Recovery 1 <
25 breast sprint from dive
> Recovery 2 <

Part 2 – “Racing” – Sprint Group:
100 fly broken from dive (2×50 R15″)
> Recovery 1 <
15 fly sprint from dive
> Recovery 2 <

Part 3 – “Recovery” – MD Group:
Recovery 1:
6×50 as odd: back – even: free breathe 5 @55″
200 choice as 50 kick, 50 swim, 50 drill, 50 swim

Recovery 2:
400 choice w/fins as 50 kick, 75 swim
3×100 as 25 free decreasing speed, 75 back @1’45
4×50 as 25 free no breath, 25 back @1’15

WORKOUT TOTAL MD & STROKE: 3125 – SPRINT: 3015

This workout was provided by SpiSpoRS-Coach Nico Messer.

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