Jun 30, 2021 – Swim Regio Solothurn

Mid-week recovery for both of our groups this Wednesday evening with just a little bit more low-end aerobic work for the Junior athletes still a few weeks out from their championship meet.

Workout PM – Group NSM

Part 1:
12×100 free cruise as 4x @1’45, 4x @1’40, 4x @1’35
10×50 choice kick @1’05
3×100 free tempo @1’30

Part 2:
300 choice drill
4×50 free (choice) decrease # of strokes 1.-4. R15″

200 as 50 back, 50 free breathe 5
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL: 2800

Usually, we would be doing a last “training” (warm-up) session at the competition venue the evening before a championship meet. Unfortunately, due to the pandemic this wasn’t an option at Summer Nationals for our Senior athletes.

Workout PM – Group SSM

Part 1:
4×100 free cruise @1’45
3×100 free cruise @1’40

300 choice drill
4×50 free (choice) decrease # of strokes 1.-4. R15″

Part 2:
3×100 free tempo @1’30
200 as 50 back, 50 free breathe 5
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL: 1800

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