Aug 7, 2020 – Swim Regio Solothurn

Relaxed aerobic Friday evening session including some short sprints. Mainly working on body position and freestyle technique through different repeats of 200’s. We didn’t have any pool space the following morning and opted for a team run (about 4.7k alt. 4′ of running and 1′ of walking) along the river “Aare” plus a short leg focused circuit.

The PDF download includes notes from the dryland part ahead of the swim workout this evening.

Workout PM

Part 1:
[ 5×200 R20″ ]
200 flutter kick w/fins & snorkel as 50 11-position, 50 on side;
200 free w/fins & snorkel as 50 swim DPS, 150 kick (100 on side, 50 11-position);
200 free w/fins & snorkel as 100 swim DPS, 100 kick (50 on side, 50 11-position);
200 free w/fins & snorkel as 150 swim DPS, 50 kick 11-position;
200 free w/fins & snorkel DPS

4×50 choice kick as 20 tombstone sprint, 30 regular easy @1’30

Part 2:
[ 4×200 R20″ ]
2 rounds of the following:
200 as 50 choice (kick-drill-swim), 25 scull;
200 as 50 back, 50 free fist drill, 50 back, 50 free straight arm

4×50 choice as 15 sprint, 35 easy @1’15

Part 3:
4×50 as 3x free breathe 3-2-1 (or 2-1-0), 1x back easy

WORKOUT TOTAL: 2400

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.

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