Dec 29, 2021 – Swim Regio Solothurn

Mid-week aerobic focused long course practice for the National & Junior National squad. This Wednesday evening we split into our “event groups” for the main chunk of work while we included common elements with the “speed sets” for all of the groups.

Workout PM

Part 1:
3×50 choice as 35-25-15 FAST-sprint, finish easy @1’15
50 as 25 no breath (UW kick, pullouts, or swim), 25 scull

500 w/fins as 100 free, 100 fly kick on side, 100 back, 100 fly kick on side, 100 free
6×50 fly w/fins as 35 swim DPS (6-8 UW kicks of wall), 15 one arm smooth @55″

Part 2 – Sprint:
400 as 100 free breathe 5, 50 scull, 100 back, 50 scull, 100 free breathe 5
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

300 as 100 free breathe 5, 50 double arm back
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

200 as 100 free breathe 3-5 by 50, 50 double arm back, 50 free breathe 7
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 2 – MD/Stroke:
400 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
2×300 free as 1x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

300 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
2×200 free as 1x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

200 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
3×100 free as 2x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 2 – Distance:
2×400 free w/pullbuoy (paddles optional) @6’30
300 IM (or stroke) as 50 drill, 25 swim
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

3×300 as 200 free neg.-split, 100 back @4’45
200 IM (or stroke) as 25 drill, 25 build
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

4×200 as 100 free neg.-split, 50 back, 50 free breathe 5 @3’15
100 IM (or stroke) drill
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 3:
6×100 free @1’30
[ Sprint & MD: 5×100 w/fins (paddles optional) @1’40 – Distance: w/pullbuoy (paddles optional) ]
3×50 choice as 30-20-12.5 FAST-blast, finish easy @1’15
3×50 free decrease # of strokes 1.-3. R15″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL SPRINT: 4900 – MD: 4700 – DISTANCE: 5700

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