Aug 16, 2020 – Swim Regio Solothurn

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.


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Swim Regio Solothurn - 2020-2021
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