Oct 4, 2019 – Simklubben Poseidon

Shorter Friday afternoon for the SUMSIM group with the older athletes preparing for the “district championship” (DM) and the younger athletes doing a last version of our #FreePlayFriday initiative.

This was my last workout with Simklubben Poseidon as I had made the difficult decision to leave the team and start working in Bergen (Norway) following my time with the Swiss Army Group at the World Military Games in Wuhan (China) during the month of October.

You can find all of the workouts from my time in Norway with Bergensvømmerne in the archives.

Workout PM

#FreePlayFriday

Warm-up:
300 as 25 free 6-kick switch, 25 corkscrew, 25 dolphin dives, 25 double arm back

[ 40′ nonstop mouvement; groups of 2 ]

[ Round 1: ]
[ L3 ] – 1: 50 monorail (25 each) + 30″ plank leg stability (30″ each)
[ L4 ] – 2: 50 mirror (25 each) + 30″ mirror hand reaction (30″ each)
[ L5 ] – 3: 25 lat. eggbeater MB pass + 12.5 crab walk (carry MB), 12.5 bear crawl (12.5 each)
[ L6 ] – 4: 25 Swissball flutter kick + 25 lunge walk alt. fwd OH, fwd twist (w/Swissball)

[ Round 2: ]
[ L3 ] – 1.1: 50 free as 25 fee first, 25 UW swim drill
[ L4 ] – 2.1: 50 “breast” as 25 SA-combo, 25 UW breast (upside down)
[ L5 ] – 3.1: 25 jog (12.5 regular, 12.5 XC) + 25 partner carry (12.5 each; 5 squats)
[ L6 ] – 4.1: 25 scull (6 each side) + 25 wheel barrow (12.5 each; 5 push-ups)

Swim down:
100 w/fins “Under ‘n’ Over” by 25

DM – Meet Prep:
500 as 100 free DPS, 25 scull
300 choice as 50 kick, 50 drill, 50 build

35-25-15 choice from dive as strong-FAST-sprint

4×25 free relaxation drills R10″ (3-5 bobs)
4×25 free as 1x overkick, 1x no breath FAST @45″
100 as 25 scull, 25 double arm back

25-15 choice from dive as FAST-sprint

3×100 as 25 free decreasing speed, 75 free or back @1’40
6×50 as 1x back kick @1’05, 2x free breathe 5 @55″

[ 3x dives, 3x turns ]

WORKOUT TOTAL: 2600

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