Feb 19, 2021 – Swim Regio Solothurn

Speed focused Friday morning workout for the Senior group with lots of fast 25’s and some low-end aerobic recovery during the second half of the session.

Workout AM

“Calibration”:
300 free DPS w/snorkel
[ focus on body position (line) ]
200 flutter kick w/snorkel as 25 arms on side, 50 “superman” (25 each), 25 11-position

8×25 UW fly kick w/fins (alternate sides) @50″
100 back easy

Part 1:
350 choice as 150 (25 kick, 25 drill), 50 build, 100 (25 drill, 25 swim), 25 strong build, 25 scull

[ 28×25 @1′ ]
8×25 choice FAST @1′
2×25 easy as 1x scull, 1x free no breath @1′
6×25 choice FAST @1′
2×25 easy as 1x scull, 1x free no breath @1′
4×25 choice FAST @1′
2×25 easy as 1x scull, 1x free no breath @1′
2×25 choice FAST @1′
2×25 easy as 1x scull, 1x free no breath @1′

Part 2:
9×50 free cruise as 1x @55″, 1x @50″, 1x @45″
350 choice kick w/fins
6×50 free cruise as 2x @55″, 2x @50″, 2x @45″
200 choice kick w/fins
3×50 free cruise @45″
450 choice kick w/fins as 50 smooth, 25 strong

3×50 free decrease # of strokes 1.-3. R15″
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 4000

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


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Swim Regio Solothurn - 2020-2021
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