Aug 13, 2021 – Swim Regio Solothurn

Lucky Friday the 13th morning workout concluding this first optional week of training for the National & Junior National groups. More relaxed aerobic work including all the “main components” of this week’s session with some breath control and underwater kicking.

This week we will be swimming Wednesday through Friday morning and all sessions are optional as our official start date for the new season is set for the end of the summer holidays the following week.

Workout AM

Part 1:
4×100 free or back w/fins as 75 kick, 25 swim @1’40
200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7

3×100 free or back w/fins as 50 kick, 50 swim @1’30
200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7

Part 2:
300 as 100 free (50 fist drill), 25 scull, 75 free (25 fist drill), 25 scull, 50 free, 25 scull
8×50 fly w/fins as 18 UW kick build, 32 one arm drill @1′

200 as 100 back, 25 double arm w/fly kick, 50 back, 25 double arm w/fly kick
8×50 w/fins as 12 UW fly kick sprint, 38 breast w/fly kick @1′

Part 3:
4×100 w/fins as 25 fly, 25 back kick (arms on side), 50 free DPS @1’30
4×50 free decrease # of strokes 1.-4. R15″

WORKOUT TOTAL: 3000

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)

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