Free workouts and technique programs (PDF Format):
You will find these cards (laminated) in Hallenbad City, Zürich

Workout 1 500m Tech 1 (en) Basic Balance Workout 2 700m   Tech 1 (de)   Workout 3 800m     Tech 2 (en) Active Rotation Workout 4 1'000m     Tech 2 (de)   Workout 5 1'000m     Tech 3 (en) Crawl Armstoke Workout 11 1'100m     Tech 3 (de)   Workout 12 1'200m         Workout 13 1'300m   Mental 1 Floating & Balance Workout 14 1'400m   Mental 2 Kopfhaltung Workout 15 1'500m   Mental 3 Armbewegung Workout 23 1'800m   Mental 4 Beinbewegung Workout 25 2'000m   Mental 5 Body Postion Workout 31 2'200m     Mental 6 Körper Rotation Workout 35 2'500m   Mental 7 Atmung Workout 44 2'800m     Mental 8 Der Motor Workout 50 3'200m   Mental 9 Anzahl Züge zählen