Apr 18, 2018 – SC Kreuzlingen

Aerobic focused Wednesday morning session for the group in Kreuzlingen. “Melting pot” type of workout mixing longer swims with shorter sets integrating all kind of “technique / skills” work.

This is our single session day and there were no other activities in the afternoon. I really like this mid-week “break” for the athletes and thus even with the possibility to change the schedule during the “summer” months, we didn’t feel need to change (or add more work).

The downloadable PDF contains the workout details in German as the weeks leading into the summer meets were shared through Google Drive with different “assistant” coaches running these sessions while I was pursuing other opportunities and no longer on deck every day myself in the interim role.

Workout AM

​900 free w/snorkel as 25 kick “11 position”, 50 full human paddle drill, 75 6-kick switch, 150 DPS
12×50 free or back kick w/fins @55”

600 as 100 choice drill, 50 free breathe 3-5-3-7 by 50
​6×50 free w/pullbuoy & paddles @50”

​4×100 as 25 stroke rotation 1.-4., 75 free @1’45
​3×100 as 25 stroke, 25 free @1’45

​200 choice drill

​2×100 as 25 stroke, 25 free @1’45
100 stroke as 25 smooth, 25 tempo

200 choice as 50 kick, 50 drill

​4×25 UW fly kick w/fins on side (1x arms on side, 1x arms OH; “head lead”) @1’

​50 double arm back easy

WORKOUT TOTAL: 3950

This workout was provided by SCK Interim Head Coach Nico Messer.

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