Jun 25, 2021 – Swim Regio Solothurn

Recovery focused Friday evening session with some relaxed aerobic work all based on rest intervals including two different options depending on the target meet for this end of season.

Workout PM

Part 1:
4×50 free decrease # of strokes 1.-4. R15″
4×100 free cruise R10″
200 choice drill

4×50 free breathe 4-3-2-1 by 50 R30″
3×100 as 50 back, 50 free breathe 5 R15″
200 choice drill

Part 2 – SSM:
8×50 as 1x free smooth build, 1x back kick R15″
100 as 25 free no breath, 25 scull, 50 double arm back

Part 2 – NSM:
7×100 as 3x (85-75-65 free, 15-25-35 choice), 1x choice kick R15″
200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7
100 as 25 free no breath, 25 scull, 50 double arm back

WORKOUT TOTAL SSM: 2000 – NSM: 2500

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