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.
Workout
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
WORKOUT TOTAL: 2000
This workout was provided by SpiSpoRS-Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| 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) |
