Professional Swim Workouts by Professional Swim Coaches
Swiss Army Team – Optional Session Week #2

Swiss Army Team – Optional Session Week #2

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. Goal of those optional sessions for the athletes is to work and improve their feel for the water.

For optimal recovery, they would also have done a few minutes of foam rolling or stretching on their own either before or after the swim.


2 rounds of the following:
150 free breathe 3-5-7 by 50
100 back as 25 left arm, 25 regular, 25 right arm, 25 regular
3×50 choice drill R15″
4×25 as 1x scull, 1x UW fly kick, 2x free no breath R15″

200 as 50 free, 50 back
3×50 FKOB R15″
100 as 25 double arm back, 25 fly
2×25 as 1x scull, 1x free slow motion R15″

500 free as 25 kick on side, 100 swim DPS


This workout was provided by SpiSpoRS-Coach Nico Messer.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

Brought to you with the support of

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of