Mar 6, 2021 – Swim Regio Solothurn

Our plan for this first week back in the pool with the full Senior team quickly went out of the window and we were only allowed back for our second workout this Saturday at noon. As other teams all over the globe, we’re happy with any pool time these days and just continue to adapt & pivot while following our “season plan”.

Prior to this second shutdown, we were planing on doing some of the higher volume training over the Christmas break – with fewer opportunities (lane space and hours) and only swimming short course, we now will mostly be pushing speed instead.

Workout PM

“Calibration”:
500 w/snorkel as 25 scull, 100 free (25 full human paddle, 25 6-kick switch, 50 regular DPS)
[ focus on body position (line) and stroke mechanics (technique) ]

10×25 fly kick w/fins @50″
[ 4x UW (1x glide, 1x regular, 1x build, 1x FAST), 1x on back (arms on side) ]
50 double arm back easy

Part 1:
3×100 flutter kick as 50 smooth, 25 build, 25 tombstone strong @3′
24×25 as 5x flutter kick FAST, 1x kayak @45″
2×50 easy as 25 free no breath, 25 double arm back @1’30

Part 2:
300 as 25 scull, 75 choice (50 drill, 25 swim)

[ 3x (25″ vertical fly kick steady, 15″ rest, 15″ vertical fly kick strong, 25″ rest) ]
[ 6x (choice wall kick: 7″ blast, 13″ hover) ]

100 choice as 25 kick, 25 swim, 25 drill, 25 build
20×25 choice FAST as 8x @1′, 6x @55″, 4x @50″, 2x @45″
50 double arm back easy

Part 3:
600 free or back (or alt. 50 back, 50 free) w/fins & paddles
[ 200 left fin, right paddle; 200 right fin, left paddle; 200 both – focus on connection ]

2×25 choice assisted sprint (1x control, 1x GO)
[ individually during 600 and before 200 ]

200 choice (social) kick w/fins loosen

WORKOUT TOTAL: 3600

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