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.

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