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.
400 Free w/open turns (glide past flags)
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
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.