Apr 30, 2021 – Swim Regio Solothurn

This week’s Friday evening session was our last practice under the balloon at the Sportzentrum Zuchwil before they will prepare the pool for the outdoor season.

Still without a lot of opportunities to race, we took advantage of this last long course workout to compete in the virtual sprint meet MISO 2.0 “hosted” by Martigny Natation. The athletes had time in the beginning to run through their meet warm-up routines before racing a 50 of each stroke and a coaches led (team) swim down.

Workout PM

Part 1 – Warm-up (17h30 – 18h10):
1200-1800 individual meet warm-up

[ 300 free or back cruise ]
[ 2×200 IM as 1x (25 kick, 25 drill), 1x (25 drill, 25 swim) R20″ ]
[ 6×50 free as 3x breathe 5 smooth descend 1.-3., 3x strong descend 1.-3. @55″ ]
[ 4×50 choice (or IM order) as 25 FAST, 25 easy @1’10 ]
[ 100 easy as 25 scull, 25 double arm back ]


Part 2 – Racing (18h15 – 18h55):
[ 4×50 MISO 2.0 ]
50 fly MAX from dive
50 back MAX from dive
50 breast MAX from dive
50 free MAX from dive

Part 3 – Swim down (19h00 – 19h30):
6*50 Cr (3x S1 / 2x E2 / 1x E1) [@0:55]
300 frei Beine Fins

3*100 frei (25 paddeln / 25 TeU / 25 GL / 25 Beine) [@2:00]
300 Cr Armzug Paddles DPS

300 Fins (100 Cr E2 DPS, 200 frei Beine Social)

WORKOUT TOTAL: 2900

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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