Recovery focused Friday evening session for the National & Junior National groups alternating relaxed aerobic swimming and kicking following our team stretch ahead of getting in the pool.
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.
500 w/fins as 200 free, 100 back, 200 free
[ free: 50 kick on side, 50 one arm drill (opposite side from kick) ]
4×100 free as 15 surf kick, 10 head-up swim, 75 regular DPS R15″
8×50 as 1x back kick, 1x free breathe 5 R15″
300 free w/pullbuoy & paddles (snorkel optional)
2×100 fly w/fins as 50 kick on back, 50 1-1-1 progression (no breath on full strokes) R15″
4×50 w/fins as 15-25 UW fly kick, finish breast w/fly kick R15″
4×100 free cruise R15″
6×50 kick on back as 1x flutter, 1x fly @50″ (R10″)
2×100 cruise as 50 back, 50 free R15″
2×50 as 1x free breathe control (as few breaths as possible), 1x (25 scull, 25 double arm back)
WORKOUT TOTAL: 3000
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.