Aug 24, 2021 – Swim Regio Solothurn

Aerobic and speed focused Tuesday evening workout for the National & Junior National groups to start this new week of training. Dryland continues to be an integral part of the practices this week (details available with the PDF download).

During our second “Introduction” week we will be swimming Tuesday through Friday evening, Saturday morning and some will conclude their week taking part in the Swiss Open Water Championship competing in the 3k race on Sunday morning.

Workout PM

Part 1:
300 flutter or back kick w/fins & stick (snorkel optional)
200 w/fins (paddles optional) as 50 back, 50 free breathe 5

100 choice as 25 drill, 25 build @2′
3×50 choice as 35 FAST, 15 easy @1’10
50 as 25 scull, 25 double arm back

Part 2:
200 flutter or fly kick w/fins on side
100 back w/fins (paddles optional)

100 choice as 25 drill, 25 build @2′
3×50 choice as 25 FAST, 25 easy @1′
50 as 25 scull, 25 double arm back

Part 3:
8×100 choice kick w/fins as 1x (35 FAST, 65 smooth), 1x (25 FAST, 75 smooth) @1’40 (+40″)
5×100 fly w/fins as 25 swim FAST, 25 one arm easy, 50 kick on back @1’40 (+40″)
3×100 as 25 free overkick, 75 back R15″

WORKOUT TOTAL: 3000

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