Mid-week speed and breaststroke focused workout for this second day that she was able to swim this week. With less than two months until the National Championship were trying to balance the “necessary work” outside and inside the pool best we can – with fewer sessions in the pool, the basics are really important while we also want those fast repeats (sets) to slowly get ready to compete again.
Workout
Part 1:
200 free DPS
2×100 breast as 25 kick, 25 drill R20″
2×150 as 50 free breathe 5, 50 back, 50 free build R15″
4×50 as 15 breast sprint w/flutter kick, 35 free or back easy @1’15
3×100 as 25 free no breath, 75 back R30″
Part 2:
16×25 as 3x free descend 1.-3., 1x breast FAST @45″
300 back w/fins as 25 kick, 50 swim
12×25 as 2x free build, 2x breast FAST @45″
200 back w/fins as 25 kick, 75 swim
8×25 as 1x free DPS, 3x breast FAST @1′
100 back kick w/fins
4×25 breast FAST @1′
Part 3:
2×200 as 1x choice kick, 1x free w/pullbuoy (paddles optional) R20″
6×50 free cruise as 2x @45″, 2x @50″, 2x @55″
200 w/pullbuoy (paddles optional) as 50 free pull, 25 scull
4×25 as 1x UW pullouts, 1x double arm back
WORKOUT TOTAL: 3800
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer in collaboration with Swim Team Biel-Bienne Head Coach Annelies Maas.
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