Nov 14, 2022 – Swiss Army Team

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 Marius Toscan focusing on the medley events (200 & 400 medley and 200 fly). Leading into Swiss Short Course Nationals 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 – Distance

400 free DPS
300 back DPS
200 free as 50 fist drill, 50 straight arm
100 back as 50 one arm drill (25 each), 50 regular

8×50 IM order (2 each stroke) as 1x (25 kick, 25 swim), 1x (25 drill, 25 build) R10”
4×25 IM order FAST @1’
50 choice easy
4×25 IM order sprints (SA: 10 float – LA: 15 push) @1’15
50 choice easy

3 rounds of the following:
100 free @1’25
100 as 75 free, 25 back @1’25
100 as 50 free, 50 back @1’25
100 as 25 free, 75 back @1’25
100 back @1’45

8×50 choice kick w/fins as 2x @50”, 2x @45”, 2x @50”, 2x 40”

200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7
3×50 free decrease # of strokes 1.-3. R15”
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 back 50 free slow-motion

[ 5-10’ starts & turns ]

WORKOUT TOTAL DISTANCE: 5100

This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVSW Coach Gabriel Schneider.