Dec 22, 2021 – Swim Regio Solothurn

Mid-week aerobic focused evening workout for the National & Junior National squad providing three different options for our “event groups”. Sprint included more kicking and breath control while the distance option integrated pulling and the mid-distance crew alternated main stroke (SA – fly & breast) and relaxed freestyle.

Workout PM

Part 1:
[ 5-4-3-2-1 S.K.I.P.S. R20″ ]
500 as 25 scull, 100 free DPS
400 fly or flutter kick w/fins as 100 on side, 100 on back
300 IM (or stroke) as 50 drill, 25 swim
200 free breathe 5 w/pullbuoy (paddles optional)
100 as 25 scull, 25 double arm back

Part 2 – Sprint:
400 kick as 25 flutter FAST, 75 choice smooth
16×50 as 3x back, 1x free breathe 5 @55″
300 kick as 15 flutter blast, 85 choice smooth
12×50 as 2x back, 2x free breathe 5 @55″
200 choice kick
8×50 as 1x back, 3x free breathe 5 @55″

2×200 choice drill
4×50 free decrease # of breaths 1.-4. R15″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

Part 2 – MD/Stroke:
400 choice (stroke*) DPS
16×50 free cruise @50″
300 choice (stroke*) DPS
12×50 free cruise @50″
200 choice (stroke*) DPS
8×50 cruise as 2x free @50″, 2x back @55″
[ * fly: 1-1-1 progression or alt. drill/swim – breast: DPS (glide) or 2-1 kick drill ]

2×200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7 R20″
4×50 free (stroke) decrease # of strokes 1.-4. R15″
100 as 25 scull, 25 double arm back

Part 2 – Distance:
400 as 200 free DPS, 100 back, 100 free breathe 5 @7′
2×300 free w/pullbuoy (paddles optional) @5′
3×200 as 100 free DPS, 50 back, 50 free breathe 5 @3’30
4×100 free w/pullbuoy (paddles optional) @1’40

300 w/fins as 50 FKOB, 50 back w/fly kick, 50 fly one arm drill
3×200 free DPS @3’15
4×100 free w/fins & paddles @1’30
4×50 back @55″

200 fly w/fins 1-1-1 progression (full strokes no breath)
4×100 free DPS @1’30
4×50 back (last double arm easy) @55″

WORKOUT TOTAL SPRINT: 4900 – MD: 4900 – DISTANCE: 5800

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 33 Day 1
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Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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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 12 Day 1 Day 2 Day 3 Day 4
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Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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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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Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
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(Meet)

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