Sep 14, 2019 – Simklubben Poseidon

Aerobic and kicking focused Saturday morning session to finish this week of training for the SUMSIM group following two days of threshold work.

Workout AM

Warm-up:
6×50 free cruise @50″
4×25 free overkick @35″
3×100 as 25 back, 25 free @1’40
2×50 as 25 free overkick, 25 double arm back w/fly kick @1′

Aerobic & Kicking:
4×100 flutter kick as 25 FAST rotation 1.-4. @2′ (+15″)
4×75 as 50 fly or breast kick, 25 kayak @1’45 (+15″)
4×50 free kick as 15 tombstone strong, 35 regular smooth @1’15

200 as 50 free breathe 5, 25 scull

400 kick w/fins as 100 flutter, 100 fly (with board) @7′
300 kick w/fins on back as 50 flutter, 50 fly @5’15
200 kick w/fins on side as 25 flutter, 25 fly

200 as 50 free breathe 5, 25 scull

4×100 free as 25 overkick rotation 1.-4. @1’45 (+15″)
4×75 3-strokes (25 fly, 25 back, 25 breast) @1’30 (+15″)
4×50 free as 15 head-up, 35 regular @55″

Swim down:
100 free breathe 4-3-2-1 per 25
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 4100

This workout was provided by Simklubben Poseidon SUMSIM-Coach Nico Messer.


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Simklubben Poseidon 2019
Week 17 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Travel)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1 Day 2 Day 3 Day 4
(OFF)
Day 5 Day 6 Day 7
(OFF)
Week 23 Day 1 Day 2 Day 3 Day 4
(OFF)
Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 24 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 25 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 26 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 27 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 28 Day 1 Day 2 Day 3
(Travel)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 31 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 33 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 35 Day 1 Day 2 Day 3
(Team Meeting)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 37 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF / Meet)
Day 7
(OFF / Meet)

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