Feb 10, 2022 – Swim Regio Solothurn

Thursday evening with our second “anaerobic power” practice this week mixing again short and long rest race pace and best average sets for the National & Junior National groups.

Workout PM

Part 1:
6×100 free as 75 smooth DPS, 25 build @1’40
200 choice as 50 kick, 50 drill
3×100 free as 50 smooth DPS, 50 strong build @1’40
200 as 50 choice drill, 25 scull
3×50 choice as 35-25-15 FAST to sprint, finish easy @1′
50 easy as 25 scull, 25 double arm back

Part 2:
3 rounds of the following:
100 free pace (800P, 400P, MAX by round) @2′
2×50 choice best average (200P+) @1’30
200 choice kick w/fins easy @4′

200 as 100 free breathe 3-5 by 50, 50 double arm back, 50 breathe 7

Part 3:
2 rounds of the following:
100 free pace (400P, MAX by round) @2′
2×50 choice best average (200P+) @1’30
100 choice kick w/fins easy @2′

100 as 25 free no breath, 25 scull, 50 double arm back

Part 4:
100 free (choice) w/fins & paddles MAX @2′
2×50 choice w/fins & paddles MAX @1’30

6×100 free or back w/fins (paddles optional) as 50 kick, 50 swim @1’40
3×50 free decrease # of breaths 1.-3. R30″
150 loosen as 50 back, 50 scull, 50 double arm back

WORKOUT TOTAL: 4700

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