Jan 26, 2021 – SRSO – Ivo Staub

Second fast session of the week on this Tuesday alternating sprint and speed work also including some aerobic kicking and breath control.

Workout

Part 1:
2 rounds of the following:
200 as 50 free, 25 scull, 50 back, 25 scull, 50 free
3×50 free descend 1.-3. @1′
4×25 free as 12.5 blast, 12.5 easy @1′

500 choice kick w/fins

2 rounds of the following:
100 free drill
3×25 free build & descend 1.-3. @45″
50 free as 35 FAST, 15 easy @1’30

300 choice kick w/fins

Part 2:
4×25 free as 3x breath control (1 or no breath), 1x FAST @45″
25 back easy @1′
4×25 free as 2x breath control (1 or no breath), 2x FAST @45″
50 back easy @1’15
4×25 free as 1x breath control (1 or no breath), 3x (15 sprint, 10 easy) @1′
75 back easy @1’45
4×25 free as 12.5 blast, 12.5 easy @1′
100 back easy

WORKOUT TOTAL: 2800

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