Oct 27, 2021 – Swim Regio Solothurn

Wednesday evening workout for the National & Junior National groups including two small lactate production sets before we’ll get more “specific race training” at the meet this upcoming weekend.

Workout PM

“Point 0” (Racing Version):
[ Clap Reaction –> Vertical Jump Start ]
50 choice S-T-F (15 breakout sprint, 25 as 12.5-12.5 turn sprint, 10 finish sprint)
[ 10″ vertical fly kick ]
50 as 4×12.5 (1x UW fly kick sprint on back or front, 1x scull, 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 35 free straight arm breathe 5 back to wall (focus on body drive) ]

Part 1:
300 as 50 back, 100 free (50 fist drill, 50 regular DPS)
200 choice as 50 kick, 50 drill
100 as 25 free no breath, 25 scull, 50 double arm back

6×50 as 1x free build & descend 1.-3., 1x choice (35 FAST, 15 easy) @1′ (+30″)
4×50 as 1x choice (25 FAST, 25 easy), 1x free breathe 5 @1′ (+30″)
100 as 25 free no breath, 25 scull, 50 double arm back

Part 2:
3×100 choice MAX @6′

300 choice kick w/fins as 50 strong, 100 smooth
200 w/fins & paddles as 50 back, 50 free breathe 5
100 as 25 free no breath, 25 scull, 50 double arm back

4×50 as 1x free build, 1x choice (25 FAST, 25 easy) @1′ (+30″)
2×50 as 1x choice (15 sprint, 35 easy), 1x free breathe 5 @1′ (+30″)
50 as 25 scull, 25 double arm back

Part 3:
3×50 choice MAX @3′

300 choice kick w/fins as 50 strong, 100 easy
200 (paddles optional) back w/fins OR free w/pullbuoy
50 as 25 scull, 25 double arm back (to middle & back; 3-5 bobs @ 25)

WORKOUT TOTAL: 3250

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