Apr 2, 2022 – Swim Regio Solothurn

Fast Saturday morning session for the National & Junior National groups including lots of speed (and overspeed) work as well as a few aerobic elements (mostly for setup and recovery).

We also had a small team of five women represent our club at Team Nationals in Sursee this weekend (I was on my way out there right after finishing with the groups this morning – we were competing in the NLA during the afternoon sessions).

Workout AM

Part 1:
300 as 100 free DPS, 50 choice drill, 100 back, 50 choice drill
3×100 choice as 35 FAST, 65 easy @3′
200 as 50 free breathe 5, 25 scull, 50 back, 25 scull, 50 free breathe 5
4×50 choice as 25 sprint from dive, 25 easy @2′

Part 2:
2×200 as 100 free DPS, 50 back, 50 choice drill R20″
2×100 choice as 25 sprint from dive, 75 easy @2’30
2×100 as 50 free breathe 7, 25 scull, 25 double arm back R20″
2×50 choice as 15 sprint from dive, 35 easy @1’30

Part 3:
3×100 free (or back) w/fins & paddles @1’30 (+1′)
3×100 choice w/fins & paddles as 50 FAST, 50 easy @3′
300 choice kick w/fins

4×50 free (or back) w/fins & paddles @45″ (1′)
4×50 choice w/fins & paddles as 25 FAST, 25 easy @1’30
200 choice kick w/fins

Part 4:
400 as 100 free breathe 3-5-7 by 100, 50 back
300 choice as 25 kick, 50 drill
200 choice kick OR free w/pullbuoy
100 as 25 scull, 25 double arm back

WORKOUT TOTAL: 4400

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
(OFF)
Day 2
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Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
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Week 33 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
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Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
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(Meet)
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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(Meet)
Week 50 Day 1
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Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
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
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
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Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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