Apr 22, 2021 – Swim Regio Solothurn

Thursday evening starting with our “Point 0” for all groups before splitting up for the “main part” of the session focusing on aerobic work.

Below is the distance option alternating between longer swims and shorter tempo pulling sets.

Workout PM (LCM) – Distance Group

“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]


Part 1:
800 as 200 free smooth descend 1.-3., 100 back
12×50 free tempo w/pullbuoy & paddles @50”

2×600 as 100 free descend 1.-4., 50 back R30”
8×50 free tempo w/pullbuoy & paddles @50”

3×400 as 1x free neg.-split, 1x IM (25 drill, 25 kick, 25 drill, 25 swim) R20”
8×50 free tempo w/fins & paddles @45”

200 choice social kick w/fins
2×50 w/fins as 25 UW fly kick (glide), 25 double arm back R30”

WORKOUT TOTAL: 5050

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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Swim Regio Solothurn - 2020-2021
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