Swiss Army Team – Optional Session Week #1

Short optional session focused on recovery for the athletes to do on their own (or with their club team) on Friday afternoon or Saturday morning. I did write two different options for them to choose depending on their main stroke.

Workout

Fly/Back Option:
200 free DPS
2×100 IM drill
200 back
4×50 back kick @55″
200 as 100 free, 100 back (both w/fly kick)
8×25 fly (max 3-5 mvts per 25) @30″

400 as 100 free, 50 back
300 as 100 free, 100 fly drill, 100 free (free smooth build)
200 back neg.-split
100 free as 25 overkick, 25 smooth

2×100 IM (fly & breast tempo; back & free smooth) @1’30
4×50 choice kick on side @55″
8×25 as odd: fly – even: free @25″

200 as 50 free breathe 7, 25 scull, 50 free breathe 5, 25 scull, 50 free breathe 3

Breast/IM Option:
200 free DPS
2×100 IM drill
200 breast as 50 2-1 kick drill, 50 swim DPS
4×50 breast kick @55″
200 back as 75 regular, 25 double arm w/breast kick
8×25 breast (max 3-5 stroke per 25) @35″

400 as 100 free, 50 breast
300 as 100 free, 100 breast drill, 100 free (free smooth build)
200 free neg.-split
100 free as 25 overkick, 25 smooth

2×100 IM @1’30
4×50 choice kick on side @55″
8×25 as odd: breast – even: free @25″

200 as 50 free breathe 7, 25 scull, 50 free breathe 5, 25 scull, 50 free breathe 3

WORKOUT TOTAL: 3000

This workout was provided by SpiSpoRS-Coach Nico Messer.


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Swiss Army Team Series
Week #1 X X X Day 4 Day 5 Day 6
(Opt)
Day 7
(OFF)
Week #2 Day 1 X X Day 4 Day 5 Day 6
(Opt)
Day 7
(OFF)
Week #3 Day 1 Day 2 Day 3
(Opt)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week #4 Day 1 Day 2 X Day 4 Day 5
(Opt-1)
Day 6
(Opt-2)
Day 7
(OFF)
Week #5 Day 1 Day 2 Day 3 Day 4 Day 5
(Opt)
Day 6
(OFF)
Day 7
(OFF)
Week #6 Day 1 Day 2 Day 3 Day 4 Day 5
(Opt-1)
Day 6
(Opt-2)
Day 7
(OFF)
Week #7 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(OFF)
Week #8 Day 1 Day 2 Day 3 Day 4
(OFF)
Day 5 Day 6
(OFF)
Day 7
(OFF)
Week #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week #10 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week #13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week #14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week #15 Day 1 Day 2 Day 3 Day 4
(OFF)
Day 5 Day 6 Day 7
(OFF)
Week #16 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week #17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
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
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
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