Jun 29, 2016 – Limmat Sharks Zurich

Mid-week pacing session for the Sharks working on switching through the different gears while keeping things relatively “relaxed” with plenty of rest and recovery between the sets.

The PDF download contains the session details for “Option 2 & 3”. One of them was a more active recovery focused workout while the other one was a mix of “racing” and aerobic recovery.

Workout PM – “Option 1”

1000 choice individual meet warm-up

8×50 as 1x free build, 1x choice (35-25-20-15 strong to sprint) @1′
200 as 50 choice (kick-swim-kick), 25 scull
200 choice drill

4×100 free (or 75 free, 25 stroke – last 25 descend 1.-4.) @1’45
200 choice as 50 kick, 50 drill, 50 kick, 50 swim

6×50 choice @1’10
[ 1x build, 1x smooth pace, 1x strong, 1x strong pace, 1x easy, 1x FAST ]
600 choice w/fins as 100 kick, 50 swim, 50 kick, 100 swim

4×50 choice @1’10
[ 1x smooth pace, 1x strong pace, 1x easy, 1x FAST ]
400 w/pullbuoy (paddles optional) as 100 free, 50 scull

6×100 free as 1x smooth @1’25, 1x tempo, strong, pace @1’35
6×50 choice as 1x drill, 1x swim DPS R15″

4×100 IM as 1x kick, 1x swim R15″
4×50 free breathe 4-3-2-1 by 50 (or 25 free no breath, 25 scull)

WORKOUT TOTAL: 5400

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

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