May 13, 2021 – Swim Regio Solothurn

Single session Thursday this week with all of the team swimming in the morning due to pool closure in the afternoon because of a public holiday in Switzerland. Almost exclusively kicking focused session including sprint work.

Workout AM

Part 1:
2 rounds of the following:
25 UW fly kick w/fins @45″
2×50 fly kick w/fins on side @1′
3×75 fly w/fins as 50 kick on back, 25 one arm drill @1’15
100 w/fins as 50 back, 50 free alt. 25 w/fly kick, 25 regular @2′

6×100 choice kick as 2x @2’10, 2x @2′, 2x @1’55
2×100 choice kick as 25 build, 25 smooth, 25 FAST, 25 easy @2’15

[ Wall kick: 6x (7″ blast, 13″ hover) ]
50 flutter kick as 4×12.5 (3x blast, 1x easy) @20″
[ Vertical kick: 3x (7″ fly sprint, 13″ choice steady) ]
50 UW fly kick as 4×12.5 (3x sprint, 1x easy) @20″

Part 2:
16×50 as 4x back (3x swim, 1x kick), 4x free (3x swim breathe 5, 1x kick on side) @55″/1’10

4×100 choice kick as 2x @2’05, 2x @1’55
2×100 choice kick as 25 build, 25 smooth, 25 FAST, 25 easy @2’15

[ Wall kick: 3x (7″ blast, 13″ hover) ]
50 flutter kick as 4×12.5 (3x blast, 1x easy) @20″

Part 3:
8×50 as 2x swim (1x back, 1x free breathe 5), 1x flutter kick (1x back, 1x side) @55″/1’10

2×100 choice kick @2′
2×100 choice kick w/fins as 25 build, 25 smooth, 25 FAST, 25 easy @2′

[ Vertical kick w/fins: 3x (7″ fly sprint, 13″ choice steady) ]
50 UW fly kick w/fins as 4×12.5 (3x sprint, 1x easy) @20″

200 choice social kick w/fins loosen

WORKOUT TOTAL: 4300

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.