Aug 31, 2020 – Swim Regio Solothurn

Starting this new week of training with an overspeed focused Monday evening workout. The weather forecast wasn’t great for most of this week, so we also planned for a little greater emphasis on the dry side before getting in the pool.

It was also a shorter week for most of the group as we had a few athletes participate in the Regional Squad (RZW) selection on Saturday and decided to give everybody (else) a long weekend with two days off.

The PDF download contains notes from the dryland (core work) to get warmed up and the circuit training before starting the pool workout this evening.

Workout PM

4×50 free w/fins & paddles easy speed @1′
200 choice as 25 kick, 25 swim, 25 drill, 25 swim
3×50 choice as 35 FAST, 15 easy @1’10
200 easy as 50 back, 50 free breathe 5 (last 50 to middle & back)

3×50 free w/fins & paddles easy speed @1′
150 choice as 25 kick, 25 drill, 25 swim
2×50 choice as 25 FAST, 25 easy @1’10
150 easy as 100 back, 50 free breathe 5 (last 50 to middle & back)

2×50 free w/fins & paddles easy speed @1′
100 choice as 25 kick, 25 swim, 25 drill, 25 swim
50 choice from dive FAST
100 back easy (last 50 to middle & back)

300 free (or back) w/fins as 50 kick, 50 swim

WORKOUT TOTAL: 1950

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


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Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
(OFF)
Day 7
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Week 29 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 30 Day 1 Day 2
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Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 32 Day 1 Day 2
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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

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