Jun 1, 2022 – Swim Regio Solothurn

Mid-week “long” aerobic evening workout for the National & Junior National groups. We only had about 75 minutes of pool time this Wednesday with the session timed to last about an hour and everybody swimming at their own pace.

Workout PM

Part 1:
600 w/fins as 200 free DPS, 100 (50 breast w/fly kick, 50 fly one arm drill)
5×100 as 50 free (25 overkick, 25 regular), 50 back R15″

500 w/fins as 100 free, 100 breast w/fly kick, 100 back, 100 fly one arm drill, 100 free
4×100 as 50 free (25 overkick, 25 regular), 50 back R15″

Part 2:
2×300 free or back w/fins as 50 kick (on side or back), 50 swim R15″
6×50 as 1x free overkick, 1x back R10″

2×200 w/fins as 50 back, 50 fly, 50 free, 50 fly R15″
[ back & free: w/fly kick – fly: 1-1-1 progression (no breath on full strokes) ]
4×50 w/fins as 35 fly DPS, 15 breast w/fly kick R10″

100 back easy

WORKOUT TOTAL: 3600

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