Dec 29, 2021 – Swim Regio Solothurn

Mid-week aerobic focused long course practice for the National & Junior National squad. This Wednesday evening we split into our “event groups” for the main chunk of work while we included common elements with the “speed sets” for all of the groups.

Workout PM

Part 1:
3×50 choice as 35-25-15 FAST-sprint, finish easy @1’15
50 as 25 no breath (UW kick, pullouts, or swim), 25 scull

500 w/fins as 100 free, 100 fly kick on side, 100 back, 100 fly kick on side, 100 free
6×50 fly w/fins as 35 swim DPS (6-8 UW kicks of wall), 15 one arm smooth @55″

Part 2 – Sprint:
400 as 100 free breathe 5, 50 scull, 100 back, 50 scull, 100 free breathe 5
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

300 as 100 free breathe 5, 50 double arm back
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

200 as 100 free breathe 3-5 by 50, 50 double arm back, 50 free breathe 7
5×100 free w/fins (paddles optional) @1’40
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 2 – MD/Stroke:
400 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
2×300 free as 1x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

300 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
2×200 free as 1x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

200 stroke
[ breast: DPS (glide) – fly: 1-1-1 progression or alt. drill/swim – IM: 50 drill, 25 swim, 25 kick ]
3×100 free as 2x w/pullbuoy (paddles optional), 1x swim DPS R15″
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 2 – Distance:
2×400 free w/pullbuoy (paddles optional) @6’30
300 IM (or stroke) as 50 drill, 25 swim
4×50 fly w/fins as 35 swim DPS (8-12 UW kicks of wall), 15 one arm smooth @55″

3×300 as 200 free neg.-split, 100 back @4’45
200 IM (or stroke) as 25 drill, 25 build
4×50 fly w/fins as 25 FAST DPS, 25 one arm easy @1’05

4×200 as 100 free neg.-split, 50 back, 50 free breathe 5 @3’15
100 IM (or stroke) drill
4×50 fly w/fins as 18 UW kick sprint, 32 one arm easy @1’15

Part 3:
6×100 free @1’30
[ Sprint & MD: 5×100 w/fins (paddles optional) @1’40 – Distance: w/pullbuoy (paddles optional) ]
3×50 choice as 30-20-12.5 FAST-blast, finish easy @1’15
3×50 free decrease # of strokes 1.-3. R15″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL SPRINT: 4900 – MD: 4700 – DISTANCE: 5700

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
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
(OFF)
Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
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 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 50 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
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
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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