This Thursday morning I was also aiming to focus a bit on efficiency and underwater kicking during my short swim following the early morning practice with the Elite squad in Uster.
Workout AM
[ 1200 nonstop ]
400 as 50 free DPS (glide past flags + 1 strong kick off wall; low stroke count), 50 back (10-15 UW fly kick off wall)
50 scull
300 as 50 free DPS (glide past flags + 1 strong kick off wall; low stroke count), 50 back (10-15 UW fly kick off wall)
50 scull
200 as 50 free DPS (glide past flags + 1 strong kick off wall; low stroke count), 50 back (10-15 UW fly kick off wall)
50 scull
100 as 50 free DPS (glide past flags + 1 strong kick off wall; low stroke count), 50 back (10-15 UW fly kick off wall)
50 scull
4×50 fly as 1x drill 1-1-1 (no breath on full strokes; 15 UW off wall arms “headrest”), 1x (25 swim DPS strong, 25 one arm easy) R10-15″
100 loosen as 50 free breathe 5, 50 double arm back
WORKOUT TOTAL: 1500
This workout was provided by Coach Nico Messer.
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Nico Messer
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Messer Aquatic Performance
