Apr 23, 2022 – Swim Regio Solothurn

Sprint focused Saturday morning practice for the National & Junior National groups to close out this first week of training following our break including racing skills and breath control as recovery.

Workout AM

Part 1:
[ 3x Dive & Glide (goal: 15m or further!) ]
3×15 UW fly kick sprint
3×30 choice turn sprints
3×50 choice as 35 drill, 15 swim (last 10 finish sprint)

15×100 free w/fins & paddles as 3x @1’40, 3x @1’35, 3x @1’30, 6x @1’25

Part 2:
50 choice S-T-F (15 breakout sprint from dive, 12.5 to 12.5 turn sprint, 10 finish sprint)
3×100 as 50 back, 50 free breathe 5 @1’50

50 choice S-T-F (15 breakout sprint from dive, 12.5 to 12.5 turn sprint, 10 finish sprint)
3×100 as 50 back, 50 free breathe 7 @1’50

50 choice S-T-F (15 breakout sprint from dive, 12.5 to 12.5 turn sprint, 10 finish sprint)
300 as 50 back, 100 free lung buster

Part 3:
10×50 choice kick w/fins @55″
3×50 free decrease # of strokes and breaths 1.-3. R15″
50 double arm back easy

WORKOUT TOTAL: 3535

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