Apr 1, 2021 – SRSO – Ivo Staub

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.