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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
(OFF)
Day 7
(OFF)
Week 29 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 30 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 32 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
(OFF)
Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
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 X
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5
(PDF only)
Day 6
(PDF only)
Day 7
(OFF)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 45 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 48 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 50 Day 1 Day 2 Day 3 Day 4 X X X
Week 03 X Day 2 X Day 4 X Day 6 X
Week 04 X Day 2 X Day 4 X Day 6 X
Week 05 X Day 2 X Day 4 X Day 6 X
Week 06 Day 1 Day 2 Day 3 X Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 X X Day 5 Day 6 Day 7
(OFF)
Week 08 X Day 2 X Day 4 X X Day 7
(OFF)
Week 09 X Day 2 X X X Day 6 Day 7
(OFF)
Week 10 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 11 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 13 Day 1 Day 2 Day 3 Day 4 X Day 6 Day 7
(OFF)
Week 14 X Day 2 Day 3 Day 4 Day 5 X Day 7
(OFF)
Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 16 Day 1 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
(OFF)
Day 7
(OFF)
Week 18 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 19 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 20 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7

Brought to you with the support of

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments