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.
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SRSO - Ivo Staub - 2020-2021 | |||||||
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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 (Individual) |
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 |
Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 09 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 12 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 14 | Day 1 | Day 2 (Travel) |
Day 3 (Meet) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
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