Sep 18, 2019 – Simklubben Poseidon

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.


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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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