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

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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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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