Hump day recovery session for the Junior group with some really low-end aerobic sets of repeat 50’s. This workout was done at the outdoor facility and thus was only about an hour long again (the athletes got 30 minutes to stretch before jumping in the pool).
Workout PM
Part 1:
12×50 free cruise @50″
200 as 50 choice (drill-kick-drill), 25 scull
8×50 as 1x back, 1x free breathe 5 @55″
200 as 50 choice (kick-drill-kick), 25 scull
4×50 back @1′
Part 2:
300 free DPS
4×50 free tempo R10″
100 as 25 free no breath, 25 scull, 50 double arm back
WORKOUT TOTAL: 2200
This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| Swim Regio Solothurn - 2020-2021 | |||||||
|---|---|---|---|---|---|---|---|
| Week 28 | Day 1 | X | X | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
| Week 29 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 30 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 32 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
| Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
| Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
| Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (PDF only) |
Day 6 (PDF only) |
Day 7 (OFF) |
| Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 45 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 46 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 47 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
| Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 03 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 04 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 05 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 06 | Day 1 | Day 2 | Day 3 | X | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | X | X | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | X | Day 2 | X | Day 4 | X | X | Day 7 (OFF) |
| Week 09 | X | Day 2 | X | X | X | Day 6 | Day 7 (OFF) |
| Week 10 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 11 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 14 | X | Day 2 | Day 3 | Day 4 | Day 5 | X | Day 7 (OFF) |
| Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 18 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 19 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 20 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 21 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 22 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
| Week 23 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 25 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
