Overall relaxed Thursday for the Team Armee athletes in Tenero. Recovery was the main focus of the day. The sprint specialist of the group was off in the morning indulging on extra rest and sleep. In the afternoon he went through an active recovery type of workout including a short skills block at the end. Our distance (medley) athlete had a more aerobic session in the morning and integrated a few butterfly sprints in the afternoon.
Our mid-distance freestyle specialist, Antonio Djakovic, remained at home while we were back training in Tenero as he was still working with the sports medicine and rehabilitation department of the hospital in Uster to fully recover from his small injury.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout – Sprint (PM)
200 free DPS @3’20
2×100 free DPS @1’40
4×50 free cruise @50″
200 as 50 choice (kick-drill-build*), 25 scull
[ build: 25 smooth build, 10 easy, 15 strong build to finish ]
4×25 w/fins as 1x UW fly kick, 1x free head-up w/fly kick @40″
300 free (or back) DPS w/fins (paddles optional) @4’30
3×100 free (or back) DPS w/fins (paddles optional) @1’30
6×50 free (or back) cruise w/fins (paddles optional) @45″
200 as 50 choice (kick-drill-build*), 25 scull
[ build: 25 smooth build, 10 easy, 15 strong build to finish ]
4×25 as 1x free or fly no breath, 1x fly one arm drill or breast w/fly kick @40″
200 as 50 back, 50 free breathe 5 R30″
2×100 as 50 back, 50 free breathe 7 R20″
4×25 free relaxation drills R10″ (3-5 bobs)
[ Skills: 3x dive, 3x turn, 3x finish – “descend effort 1.-3.” ]
WORKOUT TOTAL SPRINT (PM): 2600
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury.
