This Thursday our sprint athletes had two pool and one weight room session again. The morning swim included sprints and the afternoon incorporated recovery through kicking. Mirroring Tuesday, our distance athlete was not in the gym and had an aerobic base focused freestyle practice in the morning followed by fly kicking and threshold work in the afternoon.
Below is the workout from Robin Yeboah focusing on the sprint events (50 & 100 fly, back, free).
Workout (AM) – Sprint
2 rounds of the following:
300 free DPS w/open turns (glide past flags)
3×50 free
[ R1: 35 build & descend 1.-3., 15 easy @1′ ]
[ R2: 25 strong build & descend 1.-3., 25 easy @1’10 ]
50 double arm back easy
6×15 choice breakout sprint from dive @2’30
100 back easy
300 choice kick w/fins as 100 on front, 100 on back, 100 on side
2 rounds of the following:
200 free DPS w/UW turns
2×50 kick as 1x (25 flutter tombstone FAST, 25 choice easy), 1x (15 flutter blast, 35 choice easy) @1’30
50 double arm back easy (to middle & back)
3×25 choice sprint from dive @4′
100 back easy
2×200 choice w/fins (paddles optional) as 50 kick (on side or back), 50 swim R20″
2 rounds of the following:
50 choice w/fins & paddles as 35 MAX, 15 easy @1’30
50 choice w/fins & paddles as 15 blast, 35 easy @1’30
3×100 easy w/fins (paddles optional) as 50 free breathe 5, 50 back @1’40
WORKOUT TOTAL (AM) SPRINT: 3265
Workout (PM) – Sprint
6×50 free cruise @55″
6×100 choice kick @2’15
6×50 free cruise @50″
4×100 choice kick @2’05
6×50 w/fins & paddles as 1x free, 1x back @45″
200 fly kick w/fins as 50 on side (25 each), 50 on back
4×50 free breathe 5 @55″
2×200 choice kick w/fins as 1x on side, 1x on back R20″
4×50 as 1x back, 1x free breathe 7-9 @55″
200 fly kick w/fins as 50 on side (25 each), 50 on back
4×50 back cruise @55″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back
[ 5-10′ float drills ]
WORKOUT TOTAL (PM) SPRINT: 3400
This workout was provided by Swiss Army Team Coach Nico Messer in collaboration with SVB Coach Xavier Fleury and LA Coach Daniel Santos.
