Dec 14, 2021 – Swim Regio Solothurn

All relaxed aerobic swimming mixed with plenty of kicking for this Tuesday evening workout.

Workout PM (LCM)

Part 1:
[ 1500 nonstop w/fins ]
200 w/fins as 50 back, 50 free breathe 5;
400 fly or back kick w/fins as 100 on side (50 each), 100 on back;
150 w/fins as 50 free breathe 5, 50 back, 50 free breathe 5;
300 back kick w/fins as 50 alt. arm positions (25 each), 25 arms vertical;
100 w/fins as 50 back, 50 free breathe 5;
200 fly or back kick w/fins as 100 on side (50 each), 100 on back;
50 double arm back w/fins;
100 FKOB (arms on side) w/fins

Part 2:
10×50 choice kick @1’05
400 as 100 back, 50 scull, 100 free breathe 5, 50 scull, 100 back
8×50 choice kick @1′
300 as 100 free breathe 5, 100 back, 100 free breathe 5
6×50 choice kick w/fins @50″
200 as 50 back, 25 scull, 50 double arm back w/fly kick, 25 scull, 50 back
4×50 free w/fins & paddles @45″
100 back kick w/fins “headrest”

Part 3:
400 free w/pullbuoy as 50 kick, 50 pull
300 as 25 free overkick, 50 back
200 as 50 free breathe 5, 25 scull
100 free as 4×25 relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 4900

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