Jul 10, 2016 – Limmat Sharks Zurich

Optional Sunday morning session with two of our “Senior” athletes preparing for Junior Nationals and some “visitors” from the Junior group. The first workout was more freestyle focused while the second one included more medley work.

Workout – Option #1

300 as 100 free, 50 double arm back
200 IM drill
100 choice as 25 scull, 25 swim

2×300 as 1x choice kick w/fins, 1x free w/fins and paddles (100 smooth, 50 tempo) R20″
2×200 free as 1x pullbuoy (paddles optional), 1x paddles (100 smooth, 100 tempo) R15″
2×100 IM as 1x drill, 1x swim R10″

12×50 as 3x free (1x @50″, 1x @45″, 1x <40″), 3x choice (1x build, 1x 3×15 blast, 1x easy) @1′-1’10

300 reverse IM as 50 kick, 25 drill
300 w/fins as 25 FKOB, 50 free or back

Workout – Option #2

300 as 100 free, 50 double arm back
200 IM drill
100 choice as 25 scull, 25 swim

2×200 IM as 1x kick, 1x swim R20″
200 free breathe 3-5-3-7 by 50
2×150 as 50 fly, 50 back, 50 breast (1x 25 kick, 25 swim/ 1x 25 drill, 25 swim) R15″
300 free as 100 smooth, 50 tempo
2×100 IM as 1x regular order, 1x reverse order R10″
400 free as 100 smooth, 100 tempo

8×50 IM as 1x IM order, 1x IM order switch by 25 @55″

600 w/fins as 100 free, 50 back kick, 50 free, 50 back kick, 50 double arm back

WORKOUT TOTAL OPTION 1: 3000 – OPTION 2: 3400

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

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