Feb 10, 2021 – Swim Regio Solothurn

Wednesday morning workout for the Senior group with the current “ever-evolving” session including our mix of aerobic swimming and kicking during the second part and more speed work through the first part.

Workouts AM

“Calibration”:
300 free DPS w/snorkel
[ focus on body position (line) ]
200 flutter kick w/snorkel as 25 arms on side, 50 “superman” (25 each), 25 11-position

8×25 UW fly kick w/fins (alternate sides) @50″
100 back easy

Part 1:
300 choice as 150 drill, 25 build, 75 drill, 25 build, 25 scull
12×25 choice as 2x DPS, 1x FAST @40″

300 choice as 150 drill, 25 build, 75 drill, 25 build, 25 scull
12×25 choice as 1x DPS, 1x FAST @40″

Part 2:
8×50 free cruise @50″
8×50 choice kick w/fins @50″
[ LP: breast w/pullbuoy & paddles (support kick alt. 25 breast, 25 fly) @1’10 ]

300 as 75 scull, 50 double arm back, 25 no breath, 150 free or back
[ scull: 25 feet, 25 on side, 25 head first – no breath: UW kick, pullouts, or swim ]

10×50 free cruise @45″
10×50 free w/fins as 25 kick, 25 swim @45″
[ LP: free w/pullouts (breast turns; 2-3 strokes into wall; long pullouts) @55″ ]

200 w/fins as 50 double arm back, 25 UW fly kick (glide), 125 free or back

WORKOUT TOTAL: 4300

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