Dec 18, 2021 – Swim Regio Solothurn

Finishing this active recovery week with an aerobic kicking focused Saturday morning workout. Shorter than usual session as we had a team breakfast planned following the swimming to close out the week on a high note.

Workout AM

Part 1:
500 as 25 scull, 100 free (50 fist drill, 50 straight arm)

200 choice kick w/fins @3’20
2×150 choice kick w/fins @2’30
3×100 choice kick w/fins @1’40
4×50 choice kick w/fins @50″

Part 2:
400 as 100 free breathe 5, 50 scull, 100 back, 50 scull, 100 free breathe 5

2×150 choice kick w/fins @2’15
3×100 choice kick w/fins @1’30
4×50 choice kick w/fins @45″

Part 3:
300 as 100 back, 100 breast w/fly kick, 100 back

3×100 choice kick @2’15
4×50 kick as 25 flutter tombstone strong, 25 choice easy @1’30

200 as 150 free breathe 3-5-7 by 50, 50 double arm back

WORKOUT TOTAL: 3700

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 15 Recovery Week (aka Break)
Week 16 Day 1
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Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 18 Day 1 Day 2
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