First session for the new crop of athletes joining the Swiss Armed Forces High Performance program. Quick recovery focused session to give them a “mental break” from the regular schedule during those first three weeks of basic training.
This group has quite a “unique” mix of athletes with a fly sprint, a mid-distance freestyle, and a breast/medley specialist. The 3 man group has also quite a good amount of “talent” and I look forward to working with them as we embark on this journey together.
Workout PM
500 as 100 free, 25 scull, 100 back, 25 scull
6×50 w/fins as 25 UW fly kick, 25 back or free @1′
6×50 free cruise (Alex: last 15 fly) @50″
2×300 as 1x (50 free, 25 scull, 50 back, 25 scull), 1x choice (50 drill, 25 swim) R20″
4×50 choice kick @55″
100 choice easy
WORKOUT TOTAL: 2000
This workout was provided by SpiSpoRS-Coach Nico Messer.
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| Swiss Army Team 2018-2019 | |||||||
|---|---|---|---|---|---|---|---|
| Week #1 | X | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #2 | Day 1 (Dryland) |
Day 2 | Day 3 | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
| Week #3 | Day 1 (Dry-Rec) |
Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #4 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Opt/Meet) |
Day 7 (Meet/OFF) |
| Week #8 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Break) |
Day 7 (Break) |
| Week #8-1X | Day 1 (Break) |
Day 2 (Break) |
Day 3 (Break) |
Day 4 (Break) |
Day 5 | Day 6 | Day 7 |
| Week #8-2X | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week #9 | Day 1 | Day 2 | Day 3 | Day 4 (Test Day) |
Day 5 (Test Day) |
Day 6 | Day 7 |
| Week #10 (Altitude W1) |
Day 1 (OFF) |
Day 2 (Travel) |
Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week #11 (Altitude W2) |
Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 |
| Week #12 (Altitude W3) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #13 | Day 1 | Day 2 (Travel) |
Day 3 (Dryland) |
Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (Travel) |
| Week #14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Travel) |
Day 7 |
| Week #15 (Lanzarote W1) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #16 (Lanzarote W2) |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 7 (Travel) |
Day 7 (OFF) |
| Week #17 |
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #18 |
Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week #18-1X |
Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
