Apr 15, 2021 – Swim Regio Solothurn

Thursday evening workout for the Senior & Junior group including “R&R” (race pace & recovery). Although the focus was on the race pace efforts, we were also aiming to provide enough recovery with “our taper meet” coming up on the weekend.

Workout PM

Part 1:
8×100 as 2x free @1’50-1’45-1’40, 1x choice (25 scull, 25 drill, 25 kick, 25 build) @2’10
4×50 as 3x free breathe 5 @55″, 1x double arm back

Part 2:
8×100 as 2x free pace (1x 800P, 1x 400P) @1’45, 1x back easy @2’15
4×50 as 3x free breathe 5 @55″, 1x double arm back

Part 3:
6×100 as 1x free pace (400P), 1x free (75 200P, 25 smooth) @1’45, 1x back easy @2’15
200 choice kick w/fins
4×50 as 2x free breathe 5 @55″, 1x scull, 1x double arm back R15″

4×100 as 1x (50 choice 100P, 50 free or back smooth), 1x back easy @2′
200 choice kick w/fins
4×50 as 2x free breathe 5 @55″, 1x scull, 1x double arm back R15″

2×100 choice as 35 FAST from dive, 65 easy @2’30
400 choice kick w/fins OR free w/pullbuoy & paddles
2×50 as 1x (25 no breath, 25 scull), 1x (25 no breath, 25 double arm back) R30″
[ no breath: UW kick, pullouts, or swim ]

WORKOUT TOTAL: 4500

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.

Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
(OFF)
Day 7
(OFF)
Week 29 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 30 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 32 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
(OFF)
Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5
(PDF only)
Day 6
(PDF only)
Day 7
(OFF)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 45 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 48 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 50 Day 1 Day 2 Day 3 Day 4 X X X
Week 03 X Day 2 X Day 4 X Day 6 X
Week 04 X Day 2 X Day 4 X Day 6 X
Week 05 X Day 2 X Day 4 X Day 6 X
Week 06 Day 1 Day 2 Day 3 X Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 X X Day 5 Day 6 Day 7
(OFF)
Week 08 X Day 2 X Day 4 X X Day 7
(OFF)
Week 09 X Day 2 X X X Day 6 Day 7
(OFF)
Week 10 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 11 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 13 Day 1 Day 2 Day 3 Day 4 X Day 6 Day 7
(OFF)
Week 14 X Day 2 Day 3 Day 4 Day 5 X Day 7
(OFF)
Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 16 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 18 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 19 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 20 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 21 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6
(Meet)
Day 7
Week 23 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6 Day 7
(Meet)
Week 24 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 25 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 26 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 27 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 28 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 29 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments