Oct 28, 2020 – Swim Regio Solothurn

Mid-week aerobic recovery focused evening workout “sandwiched” between the threshold sessions of this week.

Workout PM

“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front, 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]

Part 1:
6×50 free cruise @50″
6×100 w/fins & paddles as 50 back, 50 free @1’35

6×50 free cruise breathe 5 @55″
600 choice kick w/fins as 100 on side, 100 on back

Part 2:
2 rounds of the following:
4×50 as 20 scull, 30 choice drill R10″
4×100 as 25 choice (stroke) rotation 1.-4., 75 free DPS @1’45
[ R2: 25 choice build ]

400 w/pullbuoy (PB at ankles; paddles & snorkel optional) as 100 free or back pull, 50 scull

2 rounds of the following:
2×50 as 20 scull, 30 choice drill R10″
2×100 as 1x (50 free, 50 choice), 1x (50 choice, 50 free) @1’45
[ R2: choice 1x build, 1x decreasing speed ]

200 easy as 50 free breathe 5, 50 back, 50 free breathe 7, 50 double arm back

WORKOUT TOTAL: 4350

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