Jan 21, 2022 – Swim Regio Solothurn

FriYAY guest and team practice for the National & Junior National groups including active recovery bridging the longer Thursday evening and upcoming fast Saturday morning workouts.

Coach Alexis has recorded a 20 minute video with the process of building this workout (her part) below. You can watch it and follow her explanations on the Streamline Teams Instagram.

Workout PM

FriYAY – Part 1 – “Surprise”:
[ Provided by Streamline Teams’ Alexis Keto ]


300 “choice” swim (every 3rd 50 back)
200 choice kick social w/fins
100 free feet first (snorkel & pullbuoy optional)

6 rounds of the following:
75 kick smooth as 4x @1’30, 2x @1’15
25 kick sprint (thunder flags to wall) @45″
[ R1+2: flutter kick w/board ]
[ R3+4: flutter kick no board (snorkel optional) – 75 (25 left side, 25 right side, 25 P11), 25 P11 ]
[ R5+6: w/fins no board – 75 flutter (25 left side, 25 right side, 25 on back), 25 FKOB from float ]


6 rounds of the following (@3’15):
125 free as 50 smooth stroke count, 25 overkick, 50 tempo (R20″)
25 choice (back, breast or free) partner sprint

<5′ “Leg Explosion” (3x Push ‘n’ Glide, 3x fwd leap (touch flags), 3x race dive (glide or breakout)

“Circuit” (1 round):
1. 2x turn rockets (1x regular, 1x into wall + UW fly kick to 10); 2. 5x rockets w/fly kick; 3. choice sprint to 25; 4. 10x strong UW wall kicks (fly or breast); 5. 10″ handstand into UW flip turn into finish sprint; 6. 50 free or back DPS (low stroke count)

FriYAY – Part 2 – “Team Set”:
[ Provided by Bianca, Giada und Mira ]


2×200 as 1x (50 free free-back-free w/fly kick, 25 scull feet first), 1x IM (25 drill, 25 swim) @4’30
3×100 w/fins as 25 UW fly kick, 75 free swim @1’50
4×50 as #1+4 (25 board scull, 25 choice kick) @2′, #2+3 (25 scull, 25 fly one arm drill) @1’30

100 as 50 free or back, 50 double arm back

[ Relays ]

200 choice kick social

WORKOUT TOTAL: 3350

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


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Swim Regio Solothurn - 2021-2022
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