Professional Swim Workouts by Professional Swim Coaches
Oct 24, 2014 – Limmat Sharks Zurich

Oct 24, 2014 – Limmat Sharks Zurich

This is a sprint focused workout with two focus blocks of racing skills (starts and turns) during the main part of the session. We started out warming everybody up with some 400’s and a short pre-set building up some speed for the skills part.

For the main part, we had two groups – each working for 20′ on either turns or starts and switching after a short rest to allow everyone to get something to drink and walk to the opposite end of the pool.

Workout PM

Warm-up:
400 Free w/open turns (glide past flags)

Pre-set:
400 Choice Kick Aerobic Base
400 Choice Blucore Belt as 50 drill, 50 swim
400 Choice as 50 drill, 50 swim
400 as 150 free breathe 3-5-7 by 50, 50 back (pullbouy and paddles optional)
> 400’s did not have to be done in any particular order; everyone had one 400 with the Blucore belt

1:00 > Rest

2 rounds of the following:
50 as 35 free no breath, 15 choice easy @ 01:10
50 as 15 UW fly kick sprint, 35 choice easy @ 01:10
50 Choice as 35 build, 15 easy @ 01:10
50 Choice as 15 sprint, 35 easy @ 01:10

Main part – Focus work:
20:00 > Starts
20:00 > Turns

Swim down:
4 x 25 Free relaxation drills R: 3-5x bobs

WORKOUT TOTAL: 2500

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


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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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6 Comments on "Oct 24, 2014 – Limmat Sharks Zurich"

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ehab
Member

what effect Physiology use 3-5 BobS ?

ehab
Member

How can I do relaxation drill?

ehab
Member

How can I do open turns?

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