Jan 14, 2022 – Swim Regio Solothurn

Aerobic (power) focused Friday evening with our “guest workout” (read more about our FriYAY practices) during the first part and the athletes’ sets during the second half. This was our last session for the week with an optional session for Saturday given to the National & Junior National groups while the coaches were away for some professional development.

Workout PM

FriYAY – Part 1 – “Surprise”:
[ Adapted from NCAP West Head Coach Jeremy Linn ]

3×200 descend 1.-3. as 150 free DPS, 50 back @3’30
100 choice kick @2’30
3×200 free DPS descend 1.-3. @3’15
100 choice kick @2’15
3×200 free tempo descend 1.-3. @3′
100 choice kick easy

3×100 descend 1.-3. as 75 free DPS, 25 back @1’45
50 choice easy @1’15
3×100 free DPS descend 1.-3. @1’40
50 choice easy @1’10
3×100 free tempo descend 1.-3. @1’35
50 choice easy

FriYAY – Part 2 – “Team Set”:
[ Provided by Tobias, Samuel, Noah und Valentino ]

400 free DPS
300 choice drill
200 kick as 50 on back, 50 choice
100 scull as 50 head first, 50 feet first

4×50 free as 1x DPS, 1x build, 1x FAST, 1x easy @50″

[ 2×50 @ 1’15 ]
50 as “Push & Glide”, free straight arm to 35, 15 choice float sprint;
50 as 15 UW fly kick sprint or breast pullouts, 35 choice drill

50 choice easy (to middle & back)

[ Relays ]

100 as 50 free lung buster, 25 scull, 25 double arm back

WORKOUT TOTAL: 4600

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