Following my time working with the Elite squad in Uster, it took me a full week to get back in the pool myself. I made it early Monday afternoon to the Neufeld pool in Bern and decided to swim short course including short butterfly sets again.
Workout PM
600 cruise w/fins
4×25 UW fly kick w/fins 360 spin R15-20”
4×25 fly DPS w/fins (15 UW + max 4 strokes) @30”
4×25 FKOB w/fins (focus on up kick) R10-15”
4×25 fly DPS w/fins (15 UW + max 4 strokes) @30”
600 cruise w/fins as 150 free drill, 150 back DPS
[ free drill: 75 human paddle variation – full, half 25 each side; 75 fist drill variation – full, half 25 each hand) ]
4x
25 scull w/fins @45”
3×25 fly DPS w/fins (15 UW + max 4 strokes) @30”
100 back w/fins loosen
WORKOUT TOTAL: 2100
This workout was provided by Coach Nico Messer.
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