Jan 22, 2022 – Swim Regio Solothurn

Saturday morning “meet simulation” practice providing another opportunity for fast swimming for the athletes of our National & Junior National groups. “The racing formula” remained the same while the preparation and recovery parts were slightly adapted from the last time.

Our average team performance this Saturday was at 86% (in comparison to their PBs) and does show the importance for us to “learn how to race” on a regular basis during this cycle leading into LC Nationals.

CHALLENGE 2022 #2

Part 1 – Preparation:
300 as 100 free DPS, 50 scull, 50 double arm back w/fly kick, 100 back
300 choice as 50 kick, 50 drill, 50 build
6×50 as 1x free pace (800-400P), 1x choice (35 FAST, 15 easy) @1′

200 as 50 back, 50 free breathe 5
200 choice as 75 kick, 25 build, 75 drill, 25 build
4×50 as 1x free pace (400-200P), 1x choice (25 FAST, 25 easy) @1′

Part 2 – Race:
200 choice MAX (heats; lanes 5-4-3)
600 choice easy (lane 6)

100 choice MAX (heats; lanes 5-4-3)
300 choice easy (lane 6)

50 choice MAX (heats; lanes 5-4-3)
150 choice easy (lane 6)

Part 3 – Recovery:
3×100 as 35 free decreasing speed, 65 free or back smooth @1’40
200 as 100 free breathe 3-5, 50 double arm back, 50 free breathe 7
2×50 free as max. blow out, 3 bobs, finish straight arm R15″

WORKOUT TOTAL: 3500

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