Optional Sunday morning workout with some relaxed aerobic recovery. We prepared three different sessions for the athletes to choose from – #1 for the athletes that didn’t swim on Saturday afternoon (workout below), #2 for the athletes “not feeling it yet”, and #3 for the athletes “simply wanting something easy” (most of the athletes doing #2 or #3 did swim on Saturday afternoon but wanted to come back today).
Workout AM – Option #1 (Did NOT swim Sat)
6×100 free as 3x @1’35, 2x @1’25, 1x <1’20
300 choice kick (fins optional)
6×50 choice as 1x build, 1x (25 MiniMax, 25 smooth) @1′
300 choice drill
6×50 choice as 1x (25 no breath, 25 scull), 1x (25 MiniMax, 25 easy) @1’10
6×100 choice kick w/fins as 3x (8-10 UW off every wall) @1’40, 3x (10-12 UW off every wall) @1’50
6×100 free w/fins & paddles as 1x (2nd 50 build), 1x (25 FAST, 75 smooth) @1’30
300 choice as 25 scull, 50 swim, 50 drill, 25 swim
4×50 free breathe 4-3-2-1 per 50
100 choice easy (alt. 25 feet first, 25 regular OR free relaxation drills)
WORKOUT TOTAL OPTION 1: 3600
This workout was provided by Limmat Sharks Head Coach Dirk Reinicke and Coach Nico Messer.
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| Limmat Sharks 2015-2016 | |||||||
|---|---|---|---|---|---|---|---|
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Swim-A-Thon) |
Day 7 |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 18 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Bonus/OFF) |
| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 22 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 23 | Day 1 | Day 2 | Day 3 | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 25 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 (Travel) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
