May 5, 2016 – Limmat Sharks Zurich

Aerobic focused Thursday morning workout from the athletes following our “normal schedule”. Some dive & sprint work in the beginning for warm-up before we splitted up in groups.

We had quite a few options going for the athletes qualified for European Championships as well as the Junior athletes who joined our session as their coach had other obligations keeping him from the pool deck today.

The downloadable PDF also contains the details of the first half of the afternoon session before we split off in groups and my log wasn’t maintained properly – there are actually “missing” details of this particular workout.

Workout AM

Warm-up:
6×100 choice from dive (dive progression) as 50 smooth, 20″ vertical kick, 50 drill
600 choice kick as 100 on front, 50 on back descend 1.-4.
6×100 from dive as 15 choice breakout sprint, finish free breathe 5
8×100 w/pullbuoy as odd: free – even: stroke R20″

Main set:
4 rounds of the following:
300 as 200 smooth, 100 tempo R30″
[ R1+3: free – R2+4: 200 IM, 100 choice ]
2×50 choice as 25 MiniMax, 25 easy @1′

12×100 choice w/fins and snorkel as
3x (75 swim, 25 kick descend 1.-3.) @1’30;
3x (50 swim, 50 kick descend 1.-3.) @1’35;
3x (25 swim, 75 kick descend 1.-3.) @1’40;
3x swim neg.-split @1’25

Swim down:
200 choice loosen

WORKOUT TOTAL: 5600

This workout was provided by Limmat Sharks Head Coach Dirk Reinicke and Coach Nico Messer.

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