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.


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Day 2
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Day 7
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Week 33 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
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Week 34 Day 1
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(Meet)
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Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
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Day 7
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(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
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(Meet)
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(Meet)
Day 7
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Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
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(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
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Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 22 Day 1
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Week 25 Day 1 Day 2 Day 3
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Week 29 Day 1 Day 2 Day 3
(Meet)
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(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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