May 22, 2016 – Limmat Sharks Zurich

Recovery focused Sunday morning workout to finish another week of training for the Sharks. Really relaxed and low intensity session with some quality breath control work at the beginning and end.

Workout AM

Part 1 – “Warm-up”:
3 rounds of the following:
100 as 50 free breathe 3-5-7 by 50, 50 back @1’40,
100 choice as 50 kick, 50 swim @1’50

300 choice drill

3 rounds of the following:
50 as 25 free no breath, 25 back @55″;
50 as 25 scull, 25 swim @1’05

300 choice as 50 drill, 25 swim

Part 2 – “Main set”:
6×100 choice kick w/fins as 1x on side, 1x w/board @1’45-1’40-1’35
300 choice as 25 drill, 25 swim, 25 scull
6×50 w/fins & paddles as 1x free DPS @40″, 1x double arm back w/fly kick @55″
300 choice as 25 swim, 50 scull

Part 3 – “Swim down”:
2 rounds of the following:
[ BH > 30″ – 1′ – 1’30 (Rest 1′ – 1’30) ]
50 UW fly kick w/fins
[ Vertical Fly Kick > 30″ – 1′ – 1’30 (Rest 30″) ]
50 fly kick w/fins

4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 3300

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

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