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.
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SRSO - Ivo Staub - 2020-2021 | |||||||
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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) |