Feb 13, 2021 – SRSO – Ivo Staub

We keep using Saturday mornings for racing practice with our “50’s test set”. This week without equipment but an option to put on a race suit and going from the block. Intervals allowed for enough rest but were also short enough to make it a bit of lactate production work – recovery between the 50’s was active (easy swimming, kicking against the wall, etc.) or passive (sitting or laying on pool deck) by choice of the athlete.

Workout

Part 1:
1200[-1500] choice individual meet warm-up

Part 2:
4×50 free MAX @4′
[ target: stay between 1.2 and 1.8 of LC PB ]
[ race suit optional; active or passive recovery between 50’s ]

Part 3:
300 choice kick w/fins as 25 strong, 25 smooth
4×50 as 15-18 free strong no breath, 35 back easy @1’05
2×100 free (or back) w/fins as 25 kick, 25 swim R15″
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 2200

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