Professional Swim Workouts by Professional Swim Coaches
Swiss Army Team – Optional Session Week #3

Swiss Army Team – Optional Session Week #3

Short recovery focused session for 3 of the 5 athletes this Wednesday afternoon. Almost kind of a “mini-taper” as this was our last last session before competing at Swiss Short Course Nationals.

It was also their last workout during the first three weeks of the basic army training. Moving on the focus will slowly and fully shift back to swimming.

Workout PM

Warm-up:
500 as 100 free DPS, 25 scull
8×50 as odd: back kick @1′ – even: free cruise @50″

300 choice kick w/fins as 25 left side, 25 right side, 50 on back
8×25 as odd: back or free w/fly kick OR fly or breast w/flutter kick – even: free no breath @35″

100 free as 25 feet first, 25 regular

Main set:
3×100 free as 1x @1’25, 1x @1’20, 1x <1’15
6×50 stroke as 25 drill, 25 swim @1’05
8×25 as odd: free head-up – even: back double one arm drill @35″

Swim down:
100 stroke decrease # of strokes by 25
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 2500

This workout was provided by SpiSpoRS-Coach Nico Messer.


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About Nico Messer

Nico is currently coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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