Jun 27, 2018 – SC Kreuzlingen

Mid-week recovery for the team in Kreuzlingen with a really light Wednesday morning workout. Mixing a lot of different “elements” – kicking, pulling, drilling, and sculling, for a lot of variation throughout the workout.

The downloadable PDF contains the workout details in German as the weeks leading into the summer meets were shared through Google Drive with different “assistant” coaches running these sessions while I was pursuing other opportunities and no longer on deck every day myself in the interim role.

Workout – AM

500 as 25 free fist drill, 50 back, 25 free straight arm, 25 double arm back
300 choice drill

5×100 free (or back) @1’35
6×50 choice as 25 kick, 25 swim @1’05

300 free w/pullbuoy (paddles optional)
200 choice kick
4×25 scull (1x head, 1x feet first) @1’

5×100 as 75 free (or back), 25 choice (non free) @1’40
6×50 choice as 25 drill, 25 smooth build @1’05

200 w/pullbuoy (paddles optional) as 50 free, 25 scull
100 choice kick on side
2×25 UW pullouts @1’

3×100 as 25 free, 25 choice (non free) @1’45
3×50 free decrease # of strokes 1.-­3. @55”

50 double arm back
50 free breath control (as few breaths as possible)

WORKOUT TOTAL: 3900

This workout was provided by SCK Interim Head Coach Nico Messer.

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