Dec 7, 2020 – Swim Regio Solothurn

Recovery focused Monday evening with an aerobic workout for the Senior group as we moved into the third week of our intrasquad meet series. As last week, we split into our event groups for the main chunk of today’s work and started the practice with ROM (range of motion aka stretching) work before getting in the pool.

“If you act world class every day, and believe you are world class, then eventually you will be world class.” -Bill FurnissClick to Tweet

This week took a different spin with our area in Switzerland going into a second shutdown on Friday (“ordered” by the government until the end of February 2021).

Workout PM

“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]

Part 1:
600 alt. back/free breathe 5 as 150/50 – 100/100 – 50/150
5×100 free (or back) w/fins & paddles @1’35
500 choice kick w/fins as 100 on back, 100 on side
8×50 choice kick @1’05

Part 2 – Sprint:
300 as 25 scull, 50 free
3×100 choice as 25 kick, 25 swim, 25 drill, 25 swim R15″
200 as 50 free breathe 5, 25 scull
4×50 choice as 1x (25 kick, 25 drill), 1x swim R10″
100 free as 4×25 relaxation drills R10″ (3-5 bobs)

Part 2 – MD/Distance:
2×300 free or back as 100 smooth DPS, 50 smooth build R15″
[ free: pullbuoy & paddles optional – back: 1x w/fins (6 kicks off every wall), 1x w/paddles ]
4×50 free or back w/fins & paddles @45″

2×200 IM as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) R15″
2×50 miniIM rhythm (fly as UW kick) @1′
100 free as 4×25 relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL SPRINT: 3250 – MD/DISTANCE: 3550

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


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