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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