Quick Tuesday aerobic pre-lunch swim again including short butterfly sets.
Workout AM
500 cruise as 50 free, 50 back
2x
[ vertical fly kick: 3x (25” ON, 15” OFF) ]
3×25 fly kick as 1x on back (arms on side; focus on up kick), 2x on side (1x each) R10-15”
4×25 fly DPS (10-15 UW + max 6 strokes) @40”
50 back easy
300 cruise as 75 free, 75 back alt. 50 fist drill, 25 regular DPS
4×25 scull R10”
4×25 fly DPS (10-15 UW + max 6 strokes) @40”
100 back loosen
WORKOUT TOTAL: 1400
This workout was provided by Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Recent Workouts by Coach
Nico Messer
of
Messer Aquatic Performance
