Mar 16, 2022 – Swim Regio Solothurn

Hump day recovery evening practice for the National & Junior National groups including mostly relaxed aerobic work and starting “the taper phase” for the athletes getting ready to compete at Long Course Nationals.

Workout PM

Part 1:
8×100 as 2x free DPS @1’50-1’45-1’40, 1x FKOB @2’20
8×50 as 1x free breathe 5, 1x choice drill R10″
400 back w/fins & paddles (200 left fin, right paddle; 200 right fin, left paddle)

Part 2:
6×100 as 2x free DPS @1’40-1’35, 1x fly kick on side (50 each) @2’20
6×50 as 1x free breathe 7, 1x choice drill R10″
300 back w/fins & paddles as 50 double arm, 100 regular

Part 3:
4×100 free DPS @1’30
4×50 choice drill R10″
200 as 150 free lung buster, 50 back

[ LBSM: 100 free loosen as 4×25 relaxation drills R10″ (3-5 bobs) ]

Part 4:
2×200 choice kick w/fins OR free w/pullbuoy & paddles OR free DPS @3’30
3×50 free decrease # of strokes & breaths 1.-3. R15″
50 double arm back easy

WORKOUT TOTAL: 4200 (LBSM: 3500)

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