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.