Jan 20, 2021 – SRSO – Ivo Staub

Fast Wednesday practice including speed sets, sprints, and some overspeed efforts. We also used a little bit of resistance work to prepare for the sprints. Everything was either very high or low intensity today.

Workout

Part 1:
300 as 100 free DPS w/open turns (glide past flags), 50 back one arm drill
8×25 free as 4x build & descend 1.-4. @45″, 4x FAST @1′
200 easy as 50 back, 25 scull, 50 free breathe 5, 25 scull, 50 back
4×25 free as 15 sprint, 10 easy @1’15

8×50 choice kick w/fins @55″-1’05
6×50 as 1x free breathe 5, 1x back @55″

Part 2:
100 free w/pullbuoy, paddles & parachute (snorkel optional)
2×25 free as 15 sprint (5 kick 11-position, 10 swim), 10 easy @1′
2×25 free w/fins & paddles FAST @1’15

6×50 choice kick w/fins @55″-1’05
4×50 free breathe 5 @55″

50 free w/pullbuoy, paddles & parachute (snorkel optional)
2×25 as 1x free (15 sprint – 5 kick 11-position, 10 swim; 10 easy), 1x back easy @1′
2×25 w/fins & paddles as 1x free FAST, 1x back easy @1’15

4×50 back w/fins easy as 1x kick, 1x swim @55″-1’05

WORKOUT TOTAL: 2550

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