Speed focused Thursday session mixing short rest resistance type work with long rest high quality race tempo swimming including some overspeed during the first part of the practice.
Workout
Part 1:
4×50 free cruise @55″
3×50 back as 25 kick build, 25 swim DPS @1’05
2×50 as 25 free no breath FAST, 25 double arm back easy @1’15
150 choice as 25 scull, 50 drill, 25 scull, 50 (25 drill, 25 swim)
4×25 free w/pullbuoy & parachute (paddles & snorkel optional) @45″
8×25 free w/fins & paddles “easy speed” @1′
[ “light & fluffy”; feel fast without going fast ]
Part 2:
3×50 free breathe 5 @55″
2×50 back as 25 kick, 25 swim @1’05
100 choice as 25 scull, 25 swim, 25 drill, 25 swim
2×25 free w/fins & socks (paddles & snorkel optional) @1′
4×25 free FAST @1’15
150 back easy as 25 double arm, 50 regular
100 easy as 25 free no breath, 25 scull, 50 back
WORKOUT TOTAL: 1650
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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SRSO - Ivo Staub - 2020-2021 | |||||||
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Week 51 | Day 1 | X | Day 3 | X | X | X | X |
Week 52 | Day 1 | X | X | X | X | X | X |
Week 01 | Day 1 | Day 2 | Day 3 | X | Day 5 | Day 6 | X |
Week 02 | X | Day 2 | Day 3 | Day 4 (SKBE) |
Day 5 (Individual) |
Day 6 | X |
Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
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Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 09 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 12 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 14 | Day 1 | Day 2 (Travel) |
Day 3 (Meet) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
