Jan 12, 2021 – SRSO – Ivo Staub

Mainly aerobic focused Tuesday practice including some “low-level” speed work as we aim to get back to more intensity in our day-to-day training.

We had planned for a swim on Monday, however, during these special times, flexibility might very well be one of the most important success factor. With no access to a pool, we had to pivot to a dryland routine to start this week.

Workout

Part 1:
2×200 as 1x (50 free DPS, 25 scull), 1x (50 scull, 25 double arm back) R20″
8×50 choice kick @1’05

8×25 free DPS* (long & strong) @35″

Part 2:
2×150 as 1x (50 free breathe 5, 25 back), 1x (25 free no breath, 25 scull, 100 back) R20″
6×50 choice kick @1’05

6×25 free DPS* (long & strong) as 4x no equipment, 2x fins & paddles @35″

Part 3:
2×100 choice drill R20″
4×50 choice kick @1’05

4×25 free DPS* (long & strong) w/fins & paddles @35″

Part 4:
2 to 4 rounds of the following:
[ 20″ vertical kick (strong & steady) ]
50 free w/paddles DPS (long & relaxed; low stroke count)

2-3′ float (calm down)

WORKOUT TOTAL: 2350

Workout notes:
25’s free DPS: focus on rhythm (flow) – swim connected and relaxed (go fast without going fast); great body position & technique (low resistance)

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