Feb 16, 2022 – Swim Regio Solothurn

Mid-week “anaerobic power” focused evening session for the National & Junior National groups mixing short and long rest race pace work.

Workout PM

Part 1:
400 as 100 free DPS, 50 double arm back
6×50 as 1x back, 1x free build & descend 1.-3. @55″
200 as 50 back, 50 free breathe 5
2×50 as 25 free FAST, 25 back (1x regular, 1x double arm easy) @1’05

Part 2 (3 rounds):
150 free pace (800P) @2’30
3×50 choice best average (200P+) @1’30
100 choice easy @3′

Part 3 (2 rounds):
150 free pace (800P) @2’30
3×50 choice as 35 MAX, 15 easy @1’30
200 choice easy @4’30

Part 4:
150 free pace (400P) @4′
3×50 choice from dive as 1x 50 MAX, 1x 35 MAX, 1x 25 MAX @2′

400 w/fins (paddles optional) as 100 back, 50 free sailor drill
3×100 choice kick w/fins @1’40
200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7
100 as 25 free no breath, 25 scull, 50 double arm back

WORKOUT TOTAL: 4500

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