Jan 20, 2022 – Swim Regio Solothurn

Overall aerobic focused Thursday for the National & Junior National squad athletes including options for our “event groups”. The distance crew really going long totalling 7k during this session.

Workout PM (LCM)

Part 1 – Sprint & MD/Stroke:
500 free as 100 DPS, 100 lung buster
2×400 as 1x choice kick w/fins, 1x free w/pullbuoy & paddles R20″
300 back as 50 one arm drill (25 each), 100 regular DPS
2×200 as 1x choice kick w/fins, 1x free w/pullbuoy & paddles R10″
100 as 25 scull, 25 double arm back

Part 2 – Sprint:
500 as 100 choice drill, 25 scull
16×50 free cruise @50″
300 as 50 choice drill, 25 scull
8×50 free cruise @50″
100 as 25 scull, 25 double arm back

400 choice kick w/fins
3×100 free w/pullbuoy (paddles optional) R15″
200 choice kick w/fins
4×50 free breathe 5 w/pullbuoy (paddles optional) R10″
100 choice social kick loosen

Part 2 – MD/Stroke:
2×400 as 100 IM (or stroke) drill, 50 free breathe 5 R20″
5×100 as 25 choice (stroke), 75 free or back @1’50
100 as 25 scull, 25 double arm back

2×200 as 50 IM order (fly-back-breast or stroke) drill, 25 flutter kick on side R10″
3×100 as 35 choice (stroke), 65 free or back @1’50
100 as 25 scull, 25 double arm back

8×100 free (or back) w/fins & paddles @1’30
200 choice social kick w/fins loosen

Workout – Distance:
500 as 100 back, 100 free lung buster
5×400 free DPS @6’15
400 choice kick w/fins
5×300 free DPS @4’45
300 back as 50 one arm drill (25 each), 100 regular DPS
5×200 free DPS @3’15
200 choice kick w/fins
5×100 free DPS @1’30

12×50 loosen w/fins as 4x back, 2x free breathe 5, 4x back kick, 2x free breathe 5 @50″

WORKOUT TOTAL SPRINT: 5400 – MD: 5400 – DISTANCE: 7000

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