Apr 29, 2022 – Swim Regio Solothurn

Aerobic recovery focused Friday practice for the National & Junior National groups including our “PISTE blocks” at the beginning of each of the three parts also functioning as meet preparation with plenty of short sprints incorporating starts, underwaters, and turns this evening ahead of our last short course meet in Biel this upcoming weekend.

The Bieler Nachwuchswettkämpfe were a great opportunity for our athletes to get a lot of races in over the two days and compete in a prelims/finals meet format. Results from Biel are available on SwimRankings.

Workout PM

Part 1:
[ 3x Dive & Glide (goal: 15m or further!) ]
3×15 UW fly kick sprint
3×30 choice turn sprints

400 free cruise (can be pull) @6’40
4×100 free cruise @1’40
300 free cruise (can be pull) @5′
6×50 free cruise @50″

250 choice drill
3×50 choice as 1x build, 1x smooth pace (400P), 1x strong pace (200P) @1’15

Part 2:
[ 2x Dive & Glide (goal: 15m or further!) ]
2×15 UW fly kick sprint
2×30 choice turn sprints

300 free cruise (can be pull) @5′
3×100 free cruise @1’40
200 free cruise (can be pull) @3’20
4×50 free cruise @50″

150 choice drill
3×50 choice as 15 breakout sprint from dive, 35 easy @2’30

Part 3:
[ 1x Dive & Glide (goal: 15m or further!) ]
1×15 UW fly kick sprint
1×30 choice turn sprints

200 free cruise (can be pull) @3’20
2×100 free cruise @1’40
100 free breathe 5 @1’40
2×50 as 1x free breathe 7, 1x double arm back easy @50″

WORKOUT TOTAL: 3970

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