Dec 23, 2021 – Swim Regio Solothurn

Last workout for the National & Junior National groups this Thursday evening before taking a couple of days off during the Christmas Holidays. We decided on a special “countdown” (adapted from the “Countdown to Hell“) to get the aerobic work out of the way and finished with some fly and teamwork.

Workout PM (LCM)

12 Minutes to Christmas:
12’ – free DPS w/fins & paddles
> 1’ reset (back to wall) <
11’ – alt. 25 flutter tombstone kick, 25 kayak, 50 choice kick
> 1’ reset (back to wall) <
10′ – free w/pullbuoy (paddles optional) as 175 pull, 25 scull, 150 pull, 50 scull
> 1’ reset (back to wall) <
9′ – choice as 25 drill, 25 swim
> 1’ reset (back to wall) <
8′ – back w/fins & paddles
> 1’ reset (back to wall) <
7′ – alt. 75 fly kick (50 on side, 25 on back), 25 dolphin dives
> 1’ reset (back to wall) <
6′ – choice as 25 drill, 25 swim
> 1’ reset (back to wall) <
5′ – choice social kick w/fins
> 1’ reset (back to wall) <
4′ – free breathe 5
> 1’ reset (back to wall) <
3′ – back w/fly kick
> 1’ reset (back to wall) <
2′ – free lung buster
> 1’ reset (back to wall) <
1′ – vertical fly kick

Christmas Tree Butterfly:
50 FKOB (arms on side) w/fins @1′
3×50 fly w/fins as 1x (35 FAST, 15 one arm), 1x FKOB @1′
5×50 fly w/fins as 1x (25 FAST, 25 one arm), 1x (35 strong DPS, 15 one arm), 1x FKOB @1′
7×50 fly w/fins as 1x (15 UW kick sprint, 35 one arm), 1x (25 strong DPS, 25 one arm), 1x (35 strong DPS, 15 one arm), 1x FKOB @1′

Santa Sleigh Team Ride:
400 free “Mission Viejo Nadadores Under ‘n’ Overs”
[ swim shoulder to shoulder, flip turn and streamline under swimmers coming in; pass leading group after each turn to change positions ]

WORKOUT TOTAL: n/a

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