Nov 2, 2020 – Swim Regio Solothurn

Starting our “championship week” or what some might call “a two week taper” with an aerobic and sprint focused Monday evening workout. With new restrictions in place, we were no longer allowed to do any warm-up activity on deck prior to our sessions and thus implemented a “wide range of movements” during the first part of the workout.

We are also having to change and adapt our plan as with the modified meet structure for the upcoming Swiss Short Course Nationals, we will only have one athlete left competing at the championship. We’re still going to finish our cycle and keep recovering and will be going into an intra-squad meet series to give the athletes an opportunity to race.

Workout PM

Part 1:
400 as 100 free DPS, 50 activity, 100 IM drill, 50 activity, 100 free DPS
[ activity: 25 jog, 25 dolphin dives ]

200 w/fins as 50 double arm back, 25 scull, 50 UW free swim drill, 25 scull, 50 double arm back
[ double arm back: w/fly kick – scull: 6 each side ]

Part 2:
400 choice kick w/fins
4×100 free w/fins & paddles @1’35
8×50 as 1x free breathe 5 @55″, 1x choice drill @1’10

6×10 sprint as 1x UW fly or flutter surf kick, 1x swim from float @30″

300 free w/pullbuoy (snorkel optional)
3×100 free w/pullbuoy & paddles (snorkel optional) @1’35
6×50 as 1x free breathe 5 @55″, 1x choice drill @1’10

4×15 choice sprint as 1x speed drill, 1x from float @45″

2×200 as 50 choice kick, 25 kayak R20″
2×100 choice as 25 drill, 25 swim R10″
4×50 as 25 scull, 25 free overkick R10″

2×10 sprint as 1x kick tombstone, 1x swim from float @1′

3×100 w/pullbuoy (PB at ankles; paddles optional) as 50 back, 50 free R15″
100 choice as 50 drill, 50 swim R10″
2×50 as 25 scull, 25 free overkick R10″

Part 3:
200 free (or back) w/fins & paddles
[ 100: left fin, right paddle – 100: right fin, left paddle ]

2×50 choice w/fins & paddles as 25 sprint, 25 easy @1’30
100 whaling w/fins loosen

WORKOUT TOTAL: 4540

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