Jun 26, 2016 – Limmat Sharks Zurich

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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