Feb 18, 2021 – SRSO – Ivo Staub

Shorter and “lighter” Thursday with a sprint and a resistance focused practice option both incorporating plenty of “feel work” aiming to increase awareness for moving through the water at high speed with great technique.

Workout – Option 1

350 as 100 free, 25 scull, 75 free, 25 scull, 50 free, 25 scull, 25 free, 25 scull
3×50 free as 1x breathe 5, 1x build, 1x (15 sprint, 35 easy) @1’15

350 as 100 back, 25 dab, 75 back, 25 dab, 50 back, 25 dab, 25 back, 25 dab
[ dab: double arm back w/fly kick ]
3×50 free as 1x breathe 5, 1x build, 1x (15 sprint, 35 easy) @1’15

3 rounds of the following:
75 as 25 free no breath, 25 back, 25 scull @2′
25 choice as 12.5 blast, 12.5 easy @1′

300[-500] free or back w/fins & paddles as 25 kick, 50 swim

Workout – Option 2

350 as 100 free, 25 scull, 75 free, 25 scull, 50 free, 25 scull, 25 free, 25 scull
6×25 free w/pullbuoy & parachute (paddles & snorkel optional) @1′-1’30

350 as 100 back, 25 dab, 75 back, 25 dab, 50 back, 25 dab, 25 back, 25 dab
[ dab: double arm back w/fly kick ]
4×25 flutter tombstone kick @1′-1’15

300 free or back w/fins & paddles as 25 kick, 50 swim
4×25 free w/fins & paddles “easy speed” @45″
[ “light & fluffy”; feel fast without going fast ]
200 choice kick w/fins
4×25 UW fly kick (glide) @1′

50 double arm back easy

WORKOUT TOTAL OPTION 1: 1600-1800 – OPTION 2: 1700

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