May 10, 2019 – Simklubben Poseidon

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)
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Day 7
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