Apr 28, 2021 – Swim Regio Solothurn

Wednesday evening with our second threshold focused session this week moving up to repeats of 100’s following our Monday workout. We are still not doing anything “crazy” and slowly increasing the overall intensity and “percentage” of threshold work per session.

We were finally allowed to do dryland on deck ahead of our swim practices again and started to implement short warm-ups this week as some of our athletes were also preparing for the PISTE on Sunday.

Workout PM

“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:
300 as 100 back, 50 free breathe 5, 50 back kick, 100 free breathe 5

4×50 choice as 1x drill, 1x build, 1x drill, 1x (35 FAST, 15 easy) @1’10 (+30″)
3×100 free smooth pace (800P) @1’40

2×300 as 1x choice kick w/fins, 1x free w/pullbuoy & paddles R30″

Part 2:
4×50 choice as 1x drill, 1x strong build, 1x drill, 1x (25 FAST, 25 easy) @1’10 (+30″)
3×100 free pace (400P) @1’40

2×300 as 1x choice kick w/fins, 1x free w/pullbuoy & paddles R30″

Part 3:
4×50 choice as 1x drill, 1x (25 FAST, 25 easy) @1’10 (+30″)
3×100 as 75 free strong pace (200P), 25 free or back easy @1’40

400 free or back w/fins as 200 kick, 50 swim, 100 kick, 50 swim

WORKOUT TOTAL: 3550

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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