Aug 3, 2020 – Swim Regio Solothurn

First official day of training in Solothurn for the new season. Aerobic and sprint focused Monday evening workout for the Senior group integrating a good amount of fly kicking.

There were times available last week where the athletes that wanted to keep going could be training but all of these sessions were optional and without any of the coaching staff on deck as we wanted them to have a short break before starting again. Our thought behind this decision was mostly to give the athletes a “mental break”.

The PDF download contains the details for the half hour of dryland before starting the pool workout.

Workout PM

Part 1:
300 as 50 free DPS, 25 fly kick on side, 50 back, 25 FKOB (arms on side)
[ 6x (15” vertical fly kick, 10” rest) ]
6×10 UW fly kick sprint

500 w/fins as 75 free DPS, 50 fly kick on side, 75 back, 50 FKOB (arms on side)
[ 3x (25” vertical fly kick, 15” rest) ]
3×20 UW fly kick w/fins sprint

Part 2 (2 rounds):
3×100 as 50 back, 50 free breathe 5 @1’40
[5×50 R10″]
50 breast w/fly kick,
50 fly kick on side,
50 1x fly one arm drill,
50 FKOB build,
50 (15 UW fly kick sprint, 35 choice easy)

Part 3:
500 choice kick w/fins

WORKOUT TOTAL: 2520

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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