Professional Swim Workouts by Professional Swim Coaches
Swiss Army Team – Optional Session 1 Week #4

Swiss Army Team – Optional Session 1 Week #4

Aerobic Friday afternoon session with a “kick-pull-swim” progression during the main set. Optional labeled practice as the athletes were officially allowed to go home for the weekend.

Happy to report that due to an earlier availability of the pool, all aquatic athletes were attending the workout.


300 as 25 double arm back, 25 free, 50 back, 50 free, 75 back w/fly kick, 75 free
2×200 choice kick as 1x on side, 1x on back R15″
3×100 free w/pullbuoy (snorkel optional) as 25 scull, 75 pull

4×50 choice variables @1′ as
1x (25 drill, 25 smooth build), 1x (25 smooth build, 25 drill), 1x strong build, 1x drill

Main set:
2 rounds of the following:
500 choice kick w/fins locomotion 25-25-50-50-75-75-100-100 alt. smooth-tempo
6×100 free w/pullbuoy and paddles @1’20
8×50 as odd: free lungbuster @50″ – even: stroke as 25 drill, 25 swim @1′

4×100 choice variables @1’40 as
1x (50 smooth, 50 build), 1x (50 build, 50 smooth), 1x strong, 1x easy

Swim down:
100 fly body wave drill (snorkel optional) as 25 arms on side, 25 arms 11-position
2×50 choice as 25 scull, 25 swim R15″
4×25 free no breath R20″


This workout was provided by SpiSpoRS-Coach Nico Messer.

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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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