Mar 9, 2023 – Swiss Army Team

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.

Below is the workout from Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly).

Workout – Distance (AM)

200 reverse IM (LA swim – SA drill)
6×50 choice drill R10″
200 IM as 25 kick, 25 drill
6×50 choice kick @1′
200 reverse IM (LA drill – SA swim)
6×50 free w/pullbuoy (paddles optional) @50″

3×300 free (even split) @4′
12×50 back @55″

2×300 free (even split) @4′
12×50 breast @1′

300 free (even split) @4′
12×50 fly as 25 swim, 25 drill @55″

200 choice recovery

WORKOUT TOTAL DISTANCE (AM): 5300

Workout – Distance (PM)

Warm up:
500 as 100 free DPS, 50 scull, 100 (50 fly one arm drill, 50 breast w/fly kick)
5×100 IM as 1x drill, 1x swim, 1x kick, 1x swim, 1x drill R15″
300 as 75 back, 25 scull, 50 SA-combo
4×50 miniIM (fly: UW kick – breast: w/flutter kick – free: build) @1′

Main set:
2 rounds of the following:
4×50 as 15-20 fly breakout sprint from dive (SP3), finish free easy @1’20
200 free breathe 5
4×100 as 50 fly drill, 50 back (15 UW fly kick off wall) @1’45
200 free breathe 5
3×100 as 50 back, 50 breast DPS (long line and glide) @1’45

3 rounds of the following:
4×50 fly kick w/fins @1′
200 free w/fins (gleiten plus 3)

Cool down:
200 easy as 150 free breathe 3-5-7 by 50, 50 double arm back

WORKOUT TOTAL DISTANCE (PM): 5500

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.