This is an optional afternoon session for the athletes to do at home with their club team or on their own. We did a short dryland circuit in the morning after their Army class before they were allowed to go home for the weekend.
Workout PM
Warm-up:
4×50 free breathe 4-3-2-1 by 50
8×50 as odd: back kick @55″ – even: free cruise @50″
Pre-set:
6×100 w/fins as 25 UW fly kick, 25 back, 25 free kick on side, 25 free @1’50
3×200 IM or stroke as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim), 1x (25 build, 25 smooth) R20″
Main set:
400 choice as 100 drill, 50 swim, 100 drill, 50 swim, 100 drill
4×100 choice kick w/fins as 100-75-50-25 build to sprint @1’50
2 rounds of the following:
200 choice as 50 scull, 100 swim, 50 scull
4×50 choice as 50-35-25-15 build to sprint @1′
300 as 25 fly kick (on side or back), 50 free or back w/fly kick
3×50 choice w/fins and paddles as 35-25-15 strong to sprint @1’10
2 rounds of the following:
150 choice as 75 drill, 50 swim, 25 scull
6×25 choice as 15 sprint, 10 easy (odd: from push – even: from float) @40″
Swim down:
6×50 free as 1.-3.: decrease # of breaths – 4.-6.: decrease # of strokes @55″
2×25 free blow-out drill R20″
WORKOUT TOTAL: 4800
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) |
