Jul 5, 2022 – Swim Regio Solothurn

Aerobic and kicking focused Tuesday evening workout for the National & Junior National groups. We took a day off following the 3 days of racing at the Regional Championship and also provided the student-athletes of the sports class with some extra sleep in the morning today. Recovery remains at the forefront in these last weeks leading into the end of season meets.

This is the last week of school and also the last week of regular practice schedule for all athletes of the two groups. After Friday only athletes qualified and selected to compete at Summer or Junior Nationals will continue to have workouts available to them – everybody else will start their summer break.

Workout PM

Part 1:
[ 1500 “nonstop” ]
200 free DPS w/open turns (glide past flags);
400 choice kick w/fins as 100 on side (50 each), 100 on back;
150 free as 50 full human paddle drill, 50 one arm drill, 50 6-kick switch;
[ one arm drill: 25 each; resting arm on side ]
300 choice kick w/fins as 50 on side (25 each), 100 on back;
100 free breathe 5;
200 choice kick w/fins on back;
50 scull (25 feet, 25 head first);
100 choice kick w/fins as 25 UW, 25 regular

Part 2:
8×50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) @1’10
6×50 free cruise @50″
200 choice kick as 25 tombstone strong, 25 regular easy

6×50 choice as 1x (25 kick, 25 drill), 1x (25 scull, 25 swim) @1’10
4×50 free breathe 5 @55″
100 choice kick as 25 tombstone strong, 25 regular easy

Part 3:
[ 1000 “nonstop” ]
2×200 as 1x free DPS w/open turns (glide past flags), 1x choice kick w/fins;
2×150 as free (50 one arm drill, 50 sailor drill, 50 fist drill), 1x choice kick w/fins on back;
[ one arm drill: 25 each; resting arm on side ]
2×100 as 1x free breathe 5-7 by 50, 1x choice kick w/fins on side;
2×50 as 1x scull (25 feet, 25 head first), 1x choice kick w/fins as 25 UW, 25 regular

Part 4:
4×50 free (choice) decrease # of strokes 1.-4. R15″
2×50 as 25 no breath (UW kick, pullouts, or swim), 25 scull R30″
50 double arm back

[ <10′ float drills ]

WORKOUT TOTAL: 4350

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