Professional Swim Workouts by Professional Swim Coaches
Feb 9, 2016 – Limmat Sharks Zurich – Camp Pretoria Day 10

Feb 9, 2016 – Limmat Sharks Zurich – Camp Pretoria Day 10

Easy afternoon session to get back into the swing of things after a day off from the pool. Good active recovery work covering all the basics.

Workout PM

Warm-up:
200 choice w/snorkel
300 choice w/snorkel as 25 scull, 25 swim
400 choice w/snorkel as 25 kick, 25 swim

Main set:
2 rounds of the following:
200 choice as 75 drill, 25 swim
2×100 choice decrease # of strokes on 2nd 50 @1’40
2×50 choice as 25 MiniMax, 25 easy @1′

300 free-back w/fins and paddles (glide past flags; 3 UW fly kicks into transition)
300 choice kick w/fins (15 UW fly kick off every wall)
6×50 w/fins and paddles as 25 fly or breast DPS, 25 choice easy @1′

Swim down:
300 choice social kick (fins optional)

WORKOUT TOTAL: 3100

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


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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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