Mar 7, 2024 – Messer Aquatic Performance

Mixing some longer swims with shorter sets of 25’s this Thursday afternoon and again including a bit of a longer butterfly set.

Workout PM

500 w/fins as 300 free DPS, 100 back, 100 fly kick (50 on back, 50 on side – 25 each)
4×25 scull w/fins R10-15″

400 w/fins as 200 free DPS, 100 back, 100 fly kick (50 on back, 50 on side – 25 each)
4×25 scull w/fins R10-15″

300 w/fins as 100 free DPS, 100 back, 100 fly kick (50 on back, 50 on side – 25 each)
4×25 UW fly kick w/fins R15-20″

16×25 fly DPS w/fins @30″

300 w/fins as 100 free DPS, 100 back, 100 flutter kick (50 on back, 50 on side – 25 each)
4×25 scull R10-15″

4×50 as 3x free cruise @55″, 1x back loosen

WORKOUT TOTAL: 2500

This workout was provided by Coach Nico Messer.


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