Feb 6, 2021 – SRSO – Ivo Staub

Second fast Saturday to close out another week of training. Again just a single set and a type of “meet simulation” with the individual warm-up to get ready for the set of 50’s. We keep aiming for above race speed by using fins & paddles and steady times with increasing rest for the main set.

Workout

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

Part 2:
4×50 free w/fins & paddles as 1x easy speed, 3x MAX
[ #1: @1’30 – #2: @2′ – #3: @3’ / aim to make it with 1-2 breaths ]

Part 3:
6×50 choice kick w/fins as 2x @50″, 2x @55″, 2x @1′
2×100 as 50 free breathe 5 smooth build, 50 back easy @1’45
4×50 as 1x back kick @1’05, 1x free cruise @50″
100 easy as 25 free no breath, 75 back

WORKOUT TOTAL: 2200

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