Aerobic focused Friday afternoon session integrating two “skills blocks” working on starts & turns. The swimming was relaxed low-end aerobic work whereas the “skills” parts were a little “faster paced and more intense”.
Workout PM
Aerobic 1 (2 rounds):
200 free (open turns; glide past flags) @3’45
2×150 3-strokes (50 fly, 50 back, 50 breast; 25 kick, 25 drill) @3’
3×100 free (25 fist drill, 25 DPS) @1’45
4×50 fly or breast @1’05
Skills 1:
[ 15-20’ Dive Progression ]
Aerobic 2 (3 rounds):
3×150 free DPS @2’20
150 fly or breast as 50 kick, 50 drill, 50 swim @3’
Skills 2:
[10-15’ Turn Progression ]
Aerobic 3 – “Swim down”:
100 IM @1’45
2×75 as 25 free overkick, 25 back @1’15
50 breaststroke “grandma style” easy
WORKOUT TOTAL: 4100
This workout was provided by Simklubben Poseidon SUMSIM-Coach Nico Messer.
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| Simklubben Poseidon 2019 | |||||||
|---|---|---|---|---|---|---|---|
| Week 17 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 18 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Travel) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 25 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 (Travel) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 31 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
| Week 33 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
| Week 35 | Day 1 | Day 2 | Day 3 (Team Meeting) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 37 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF / Meet) |
Day 7 (OFF / Meet) |
