Feb 1, 2021 – SRSO – Ivo Staub

Speedy start into the new week with a session building into plenty of fast swimming including some resistance work.

Workout

Part 1:
100 free breathe 5
2×50 free as 25 kick, 25 drill R15”
4×25 free smooth descend 1.-4. @30”

200 flutter kick as 25 tombstone strong, 25 regular easy

100 free breathe 5
2×50 free as 25 drill, 25 build R15”
4×25 as 1x free strong, 1x back easy @30“

100 flutter kick as 12.5 blast, 12.5 easy

Part 2:
3×100 w/fins & paddles as 25 back, 75 free R15”
12×25 as 2x free w/pullbuoy & parachute build (paddles optional), 1x free FAST (no breath if possible), 1x back easy @1’

3×100 w/fins & paddles as 50 back, 50 free R15”
8×25 as 2x free w/pullbuoy & parachute build (paddles optional), 2x free FAST (no breath if possible), 1x back easy, 2x free (12.5 blast, 12.5 easy), 1x back easy @1’

3×100 back w/fins & paddles R15″
4×25 as 1x free no breath FAST, 2x free (12.5 blast, 12.5 easy), 1x back easy @1’

100-300 choice kick easy

WORKOUT TOTAL : 2500-2700

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