Apr 5, 2021 – SRSO – Ivo Staub

Championship Week! Last session at home this Monday before competing at Long Course Nationals. Short taper workout including a quick resistance and sprint main set during the middle part of the practice. Tomorrow, Tuesday, will be a “meet warm-up” at the championship facility to familiarize with the pool in Uster.

Ivo had a really good championship – he made the A-final in all three of his events and got a medal in the 50 butterfly to cap his career (and thus reaching his personal goal for this meet). Although, we may have “underperformed” when looking at the times, it was a great run helping this great athlete over the last 16 weeks (all workouts are available in the archives).

Full results from Swiss Long Course Nationals in Uster are available on SwimRankings.

Workout

Part 1:
200 as 50 free, 25 scull, 50 back, 25 scull, 50 free
4×50 choice kick w/fins R15″
[ Wall Kick: 3x (7″ blast, 13″ hover) ]
100 as 25 free no breath, 25 scull, 50 double arm back

Part 2:
200 choice as 50 drill, 25 build
2×25 free w/pullbuoy & parachute (paddles & snorkel optional) @45″
2×50 choice as 15 sprint, 35 easy @1’30

Part 3:
3×200 as 1x choice kick, 1x free pull, 1x choice drill R1′
[ equipment of choice for kick and pull ]
2×100 as 50 back, 50 free breathe 5 R20″
50 easy as 25 free no breath, 25 double arm back

WORKOUT TOTAL: 1700

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