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.


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SRSO - Ivo Staub - 2020-2021
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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