Feb 3, 2021 – SRSO – Ivo Staub

Shorter mid-week recovery and kicking focused session. One of our “goals” during this phase is to make those recovery practices “optimal dose” – really keeping them short and low intensity to aid recovery as much as possible and still keeping the feel for the water.

Workout

Part 1:
2 rounds of the following:
100 free DPS w/open turns (glide past flags)
[ 4×25” vertical kick (steady) R15” ]

200 flutter kick w/fins as 50 on side, 50 on back

2 rounds of the following:
200 as 50 back, 50 free breathe 5
[ 4x 15” wall kick (“strong” & steady) R10” ]

400 w/fins as 100 kick (side-back-side by 100), 50 free or back swim

Part 2:
8×50 cruise as 2x free @50“, 1x back @55”
2×100 as 25 scull, 25 double arm back, 50 free breathe 5 R20”
4×25 free relaxation drills R10” (3-5 bobs)

WORKOUT TOTAL : 1900

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


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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
(Indidual)
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

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