May 15, 2016 – Limmat Sharks Zurich

Short and relaxed Sunday morning session with a few athletes that wanted to get some extra (recovery) work done. We split up in groups – distance people working on freestyle & medley and mid-distance group kicking & pulling quite a bit.

Workout – Distance/IM

400 reverse IM as 75 drill, 25 swim
300 free (pullbuoy optional) breathe 3-5-7 by 50 or 100
200 IM as 25 kick, 25 swim

12×100 free “cruise” as 3x @1’30, 3x @1’25, 3x @1’30, 3x @1’20

300 IM as 25 kick, 25 scull, 25 swim
200 free (pullbuoy optional) breathe 3-5-3-7 by 50
100 IM drill

12×50 free “cruise” as 4x @50″, 4x @45″, 4x @40″

150 free breathe 5-7-9 by 50
100 back as 50 regular, 50 double arm
50 choice as 25 no breath, 25 regular

WORKOUT TOTAL: 3600

Workout – Mid-distance

3×300 R20″ as
1x (50 free, 50 back);
1x free w/pullbuoy as 100 breathe 3, 50 breathe 5;
1x choice kick w/fins as 100 on side, 50 on back

6×100 free as 1x kick @1’50, 1x pull @1’40, 1x swim @1’30 (2nd 3×100’s faster)

3×200 choice as 1x drill, 1x (50 kick, 50 drill), 1x (25 scull, 50 drill, 25 swim) R20″

6×50 free as 1x kick @1′, 1x pull @55″, 1x swim @50″ (2nd 3×50’s faster)

3×100 as 25 free no breath, 25 back, 50 free relaxation drills 1.-3. R30″

WORKOUT TOTAL: 2700

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

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