Aerobic and sprint focused Wednesday afternoon workout. Neither a high volume or high intensity session but some basic and good quality work.
Workout PM
“Point 0”:
50 choice S-T-F (dive & glide on start)
3×25 as 1x scull @50”, 1x (2×12.5 UW fly kick FAST) @20″, 1x (2×12.5 choice sprint) @20″
[ 10 surface push-off & glide –> 5x bobs, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]
Sprint:
150 choice as 50 kick, 50 drill, 50 swim
3×50 choice as 15 breakout sprint from dive, 35 easy @1’30
75 choice as 25 scull, 25 drill, 25 swim
75 choice as 6×12.5 sprint @30″
Aerobic Base:
4×150 free DPS @2’20
4×125 as 25 stroke smooth build, 100 free DPS @2′
4×100 as 25 stroke tempo, 25 free DPS @1’40
400 w/pullbuoy & paddles as 100 free breathe 5, 50 scull
4×100 free DPS @1’35
4×75 as 25 stroke smooth build, 50 free DPS @1’15
4×50 as 25 stroke tempo, 25 free DPS @55″
200 choice social kick loosen (fins optional)
WORKOUT TOTAL: 3600
This workout was provided by Simklubben Poseidon SUMSIM-Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| 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) |
