Feb 26, 2021 – SRSO – Ivo Staub

In our current weekly setup, Fridays are “wide open” and can go any way. This week Ivo felt great and he wanted to take advantage of it by throwing down a fast freestyle swim – so we threw our plan out of the window and went with a meet warm-up plus a suited 50 (he swam 22.5 which is only about 0.6 from his SCM PB, so we were both happy with the result).

Workout

Part 1:
1200[-1500] choice individual meet warm-up

Part 2:
50 free MAX
[ target of LC PB – from push: between 1.2 and 1.8 – from dive: between 0.8 and 1.2 – race suit recommended ]

Part 3:
8×50 free (or back) cruise as 2x @55″, 2x @45″, 2x @50″, 2x @45″
4×25 free as 1x strong decreasing speed OR overkick, 1x breath control (1 or 2 breaths) @45″
3×100 free (or back) w/fins as 25 kick, 25 swim R15″
3×50 free decrease # of strokes 1.-3. R20″
2×25 easy as 1x free no breath, 1x double arm back

WORKOUT TOTAL: 2250

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


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.


SRSO - Ivo Staub - 2020-2021
Week 51 Day 1 X Day 3 X X X X
Week 52 Day 1 X X X X X X
Week 01 Day 1 Day 2 Day 3 X Day 5 Day 6 X
Week 02 X Day 2 Day 3 Day 4
(SKBE)
Day 5
(Individual)
Day 6 X
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 12 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 14 Day 1 Day 2
(Travel)
Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

Brought to you with the support of

Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments