Short and easy aerobic Sunday evening workout for our Senior and Junior groups. We split into “event groups” during the second part to keep things a little more “individualized”.
The PDF download includes notes from the dryland part ahead of the swim workout and the details of the second part for the Junior athletes this evening.
Workout PM
Part 1:
[ 5-4-3-2-1 S.K.I.P.S R30” ]
500 free DPS w/open turns (glide past flags)
400 choice kick w/fins as 100 smooth, 50 build
300 IM (or stroke) as 50 drill, 25 swim
200 free w/pullbuoy (paddles optional)
100 scull (50 on back, 50 on front; 25 head, 25 feet first each)
#M1 – Part 2:
[ 10×50 ]
9×50 choice kick as 3x @1’05, 3x @1′, 3x @55″;
50 kayak
Sprint / Mid-distance:
3×100 as 50 free fist drill, 50 back R15″
2×100 choice as 25 scull, 25 swim, 25 drill, 25 swim R15″
100 easy as 25 free no breath, 75 back
Distance:
400 free as 100 smooth, 50 build R20″
300 free as 75 smooth, 25 tempo R15″
200 as 50 free breathe 5, 25 scull R10″
100 back easy
WORKOUT TOTAL SPRINT/MD: 2600 – DISTANCE: 3000
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
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Day 5 (Meet) |
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