Feb 12, 2021 – SRSO – Ivo Staub

Active recovery focused Friday providing two options for the same type of work with different approaches keeping things basic and simple.

Workout – Option 1

2 rounds of the following:
4×25 free DPS @35″
100 free as 25 kick, 25 drill
4×25 free DPS @40″
150 free as 50 kick, 50 drill, 50 breathe 5
4×25 free “strong” DPS @45″
300 choice kick w/fins

4×25 choice as 12.5 blast, 12.5 easy @1′
300 free (or back) w/fins as 25 kick, 50 swim

Workout – Option 2

3×100 free cruise @1’45
4×75 as 50 back, 25 free smooth build @1’20
5×50 free breathe 5 @1′
6×25 choice as 1x kick, 1x scull, 1x drill @45″ (or R15″)

2×200 choice kick w/fins R20″

2×100 free cruise @1’45
3×75 as 25 free smooth build, 50 back @1’20
4×50 free breathe 5 @1′
5×25 choice as 2x kick, 1x scull, 2x drill @45″ (or R15″)

200 free (or back) easy w/fins (paddles optional) as 50 kick, 50 swim

WORKOUT TOTAL OPTION 1: 2100 – OPTION 2: 2350

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