Thursday evening session for the Senior group mixing our “focus points” of the two previous days incorporating underwater kicking and turn skills through the workout.
The PDF download includes the details from the 30 minutes dryland to prepare for the swim workout this evening.
Workout PM
12×50 as 1x free breathe 5, 1x back @55″, 1x FKOB @1’05
5×100 as 15 UW fly kick sprint, 85 choice swim* R15″
[ @25: 3x rocket flips; @50: turn sprints (-/+ 5) ]
8×50 as 1x free breathe 5, 1x back @50″, 2x fly kick (1x on side, 1x on back) @1′
3×100 as 15 UW fly kick sprint, 85 choice swim* R15″
[ @25: 3x rocket flips; @50: turn sprints (-/+ 5) ]
200 fly kick w/fins as 50 on back (arms on side), 50 UW (glide)
100 w/fins as 25 UW fly kick FAST, 75 back easy
[ loops & float drills ]
WORKOUT TOTAL: 2100
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 | |||||||
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| 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) |
