Professional Swim Workouts by Professional Swim Coaches
Swiss Army Team – Optional Session 1 Week #6

Swiss Army Team – Optional Session 1 Week #6

It has been decided by the Army officials that the athletes are allowed to leave each Friday at noon until the end of week 8. This should allow the team sport athletes to get some practice time with their peers during this phase.

Three athletes of our small group of 5 decided to take advantage of this order and “visit” with their home teams for some training over the weekend. One more athlete away for a medical check-up, left me with a single athlete at the pool this afternoon. Shorter speed focused work mixed with some aerobic swims.

Workout PM

Warm-up:
200 as 50 free, 25 double arm back, 50 free, 25 double arm back, 50 free
4×100 as 25-50-75-100 free build, finish choice drill @1’50

200 as 50 breast kick on back, 25 scull, 50 breast kick on back, 25 scull, 50 breast kick on back
3×75 choice as 25-50-75 strong, finish smooth @1’20

125 as 50 free breathe 3, 25 back, 50 free breathe 5
3×50 choice as 25 FAST, 25 easy @1′

75 as 25 back, 25 free overkick, 25 back
3×25 choice as 1x FAST, 1x (15 sprint, 10 easy), 1x easy @30″

Main set:
150 free pace @2’30
2×50 choice FAST @1′
2×25 choice as 15 sprint, 10 easy @45″

500 w/pullbuoy (paddles optional) as 75 free, 25 double arm back, 25 scull

100 free pace @2′
3×25 choice FAST @45″
25 choice as 15 sprint, 10 easy

300 choice w/fins as 50 kick, 25 swim

50 breast easy speed from dive @1’30
4×12.5 choice w/fins and paddles blast @30″

Swim down (2 rounds):
100 free w/fins as R1: kick – R2: swim DPS R20″
25 free or fly w/fins no breath R10″
100 back w/fins as R1: kick – R2: swim R20″
25 back w/fins double one arm drill R10″

WORKOUT TOTAL: 3350

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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