Aug 21, 2020 – Swim Regio Solothurn

Friday evening meet prep workout to “rehearse” warm-ups and swim downs including a couple pace 50’s and short sprints. Almost everything was up to the athletes, they were however provided “recommendations” (ideas) for the warm-up and swim down parts.

The athletes were listening to the “Mental Prep For Swim Racing” during the dryland prior to starting the pool workout this evening.

Our Junior athletes had quite the meet after the lookdown period with a lot of PBs. The Senior group was a little “rusty” and also “dealing” with the coaching change. You can find the results from the meet in Basel on SwimRankings.

Workout PM

Warm-up:
1500-1800 individual meet warm-up

Warm-up “Recommendations”:
300-500 free or back DPS (long & relaxed; focus on technique & body position)
200-300 choice as 50 kick, 50 drill
4×50 as 1x free breathe 5, 1x (25 free no breath, 25 back) @1′
100 as 25 scull, 25 double arm back
4×50 free build & descend 1.-4. @50″-1′
4×50 choice as 1x (25 FAST, 25 easy), 1x (15 sprint, 35 easy) OR 6-8×50 free pace @50″-1′
100-300 free or back easy (long & relaxed; focus on feel; positive “self-talk” before getting out)


Main set:
3×50 choice as 1x build, 1x smooth pace (>200P), 1x strong pace (<200P) @1’10
5×50 as 1x free breathe 5, 1x back @55″
25 or 15 (or 25 & 15) choice sprint from dive

Swim down:
500-800 individual loosen

Swim down “Recommendations”:
2-3×100 as 25 free decreasing speed, 75 back @1’40
4-6×50 as 1x back kick @1’05, 1x free DPS @55″
100-200 easy as 50 free breathe 5, 50 double arm back


WORKOUT TOTAL: 2425-3025

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


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