Aerobic and kicking focused evening workout for the Junior squad. The “quality warm-up” has slightly evolved from last week while the two other parts still mostly cover “the basics”.
Read about the warm-up idea and “implementation” in the first week’s workout following the “re-start”.
Workout PM
EINSCHWIMMEN
[*Quality-Warmup*]
600 R2 Schnorchel (Wasserlage!) [25 paddeln, 175 Cr – 50 Beine auf Seite (25/S), 125 GL DPS]
4*75 Cr R2 [gleiten mind. 5m (Start & Wende); letzte Wende mit Übergang (Kr-Beine)] [@1:20]
300 Cr R2 Schnorchel & Paddles (Wasserlage!) [Paddles: 100 lH, 100 rH, 100 beide]
8*25 De Beine u.W. R2 Fins [2x BL, 2x SL, 2x RL, 2x SL] [@0:45]
Part 1:
3×100 as 25 free fist drill, 25 back, 25 free straight arm, 25 back @1’50
3×50 free as 25 w/fly kick build, 25 regular DPS @1′
200 IM as 25 kick, 25 drill
3×100 free as 50 full human paddle drill, 50 one arm drill (resting arm on side) @2′
3×50 free as 25 head-up w/fly kick strong, 25 regular DPS @1′
200 IM as 25 kick, 25 swim
Part 2:
3×100 w/fins & paddles as 50 back, 50 free
[ 1x left fin, right paddle; 1x right fin, left paddle; 1x full gear ]
200 choice kick w/fins social
[ 5-10′ float drills ]
WORKOUT TOTAL: 3200
This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Swim Regio Solothurn - 2020-2021 | |||||||
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Week 28 | Day 1 | X | X | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
Week 29 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 30 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 32 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 (OFF) |
Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
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Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
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Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (PDF only) |
Day 6 (PDF only) |
Day 7 (OFF) |
Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 45 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 46 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 47 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
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Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
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Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
Week 03 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 04 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 05 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 06 | Day 1 | Day 2 | Day 3 | X | Day 5 | Day 6 | Day 7 (OFF) |
Week 07 | Day 1 | Day 2 | X | X | Day 5 | Day 6 | Day 7 (OFF) |
Week 08 | X | Day 2 | X | Day 4 | X | X | Day 7 (OFF) |
Week 09 | X | Day 2 | X | X | X | Day 6 | Day 7 (OFF) |
Week 10 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 11 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 14 | X | Day 2 | Day 3 | Day 4 | Day 5 | X | Day 7 (OFF) |
Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
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Week 18 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 19 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 20 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 21 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 22 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
Week 23 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
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Day 7 (Meet) |
Week 25 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 26 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
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Day 6 (Meet) |
Day 7 (Meet) |
Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
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Day 6 (Meet) |
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