Week three for the athletes of Team Armee at BASPO in Magglingen starting with a morning workout as we got to switch training groups on this Monday with Swiss Short Course Nationals set to begin on Friday. All three athletes were doing a mix of aerobic (recovery) including speed and sprint work.
Below is the workout from Antonio Djakovic focusing on the middle-distance events (200 & 400 free). Leading into Swiss Short Course Nationals and Short Course World Championships in just a couple of weeks, we continued to follow the plan from his home coach best possible during these first few weeks of basic training with the army.
Workout – Mid-distance
500 w/fins as 100 free DPS, 25 scull
500 w/fins as 100 choice kick, 25 kayak
300 back w/fins (5 UW kicks off every wall)
300 fly kick w/fins as 50 on side (25 each), 50 on back
200 choice drill
4×50 free build & descend 1.-4. @50”
100 choice drill
4×25 choice as 1x FAST, 1x easy @45”
2 rounds of the following:
500 as 150 free DPS, 50 back, 100 choice drill, 50 back, 150 free DPS
4×50 choice kick as 1x (25 build, 25 smooth), 1x (25 FAST, 25 easy) @1’
4×25 as 1x choice (15 sprint, 10 easy), 1x no breath (UW kick, pullouts, or swim) @1’
2 rounds of the following:
300 free w/pullbuoy
4×50 choice drill R10”
4×25 fly DPS @30”
200 as 100 free breathe 3-5 by 50, 50 back kick, 50 free breathe 7
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back
WORKOUT TOTAL MD: 5300
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SCUW Coach Pablo Kutscher.
