Aug 30, 2020 – Swim Regio Solothurn

Easy aerobic Sunday evening workout for our Senior group simply covering the “basics” with relaxed and technique focused swimming.

The PDF download includes notes from the dryland part ahead of the swim workout this evening.

Workout PM

Part 1:
500 as 25 scull, 50 free (25 feet first, 25 regular), 175 back
8×50 free w/fins & paddles @45″
300 as 25 scull, 50 free (25 fist drill, 25 straight arm), 75 back
4×50 free w/fins & paddles @40″

Part 2:
3×200 as 1x IM (100 regular, 100 reverse order), 1x free w/pullbuoy R20″
2×50 as 25 free overkick, 25 back easy R10″
3×100 free w/fins & paddles @1’25
50 easy as 25 free no breath, 25 double arm back (to middle & back)

WORKOUT TOTAL: 2450

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.


Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
(OFF)
Day 7
(OFF)
Week 29 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 30 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 32 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
(OFF)
Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5
(PDF only)
Day 6
(PDF only)
Day 7
(OFF)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 45 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 48 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 50 Day 1 Day 2 Day 3 Day 4 X X X
Week 03 X Day 2 X Day 4 X Day 6 X
Week 04 X Day 2 X Day 4 X Day 6 X
Week 05 X Day 2 X Day 4 X Day 6 X
Week 06 Day 1 Day 2 Day 3 X Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 X X Day 5 Day 6 Day 7
(OFF)
Week 08 X Day 2 X Day 4 X X Day 7
(OFF)
Week 09 X Day 2 X X X Day 6 Day 7
(OFF)
Week 10 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 11 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 13 Day 1 Day 2 Day 3 Day 4 X Day 6 Day 7
(OFF)
Week 14 X Day 2 Day 3 Day 4 Day 5 X Day 7
(OFF)
Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 16 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 18 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 19 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 20 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 21 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6
(Meet)
Day 7
Week 23 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6 Day 7
(Meet)
Week 24 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 25 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 26 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 27 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 28 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 29 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

Brought to you with the support of

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments