Apr 8, 2021 – Swim Regio Solothurn

Aerobic focused Thursday morning session including main stroke (butterfly & breaststroke recommended when choice) and vertical kicking.

Workout AM (SCM)

Part 1:
300 as 75 free DPS, 25 double arm back
2×150 flutter kick as 50 on side, 50 on back, 50 on side R15”
300 choice as 50 drill, 25 scull, 25 swim
6×100 as 1x (25 choice build, 75 free DPS), 1x (75 free DPS, 25 choice build) @1’45

Part 2:
200 as 50 free DPS, 50 back one arm drill
2×100 flutter kick as 25 on side, 25 on back R15”
200 choice as 25 drill, 25 swim, 25 scull, 25 swim
4×100 as 25 choice build, 25 back @1’45

Part 3:
300 as 50 back, 50 free alt. 25 w/fly kick, 25 regular
100 as 25 UW (fly kick or pullouts), 75 free

[ 5x (25” vertical fly kick, 15” rest) ]

200 as 25 breast w/fly kick, 25 breast or fly
2×50 as 25 UW (fly kick or pullouts), 25 back

[ 5x (15” vertical fly kick strong, 15” rest) ]

100 as 25 scull, 25 SA-combo
4×25 as 1x UW (fly kick or pullouts), 1x double arm back

WORKOUT TOTAL: 3400

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

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