Jan 26, 2022 – Swim Regio Solothurn

Short rest aerobic focused Wednesday evening session for the National & Junior National groups. We took a little different approach this week with the sets of 50’s alternating “longer more intense” repeats with “shorter more relaxed” equipment (fins & paddles) repeats.

Workout PM

Part 1:
500 w/fins as 200 back, 100 fly kick on side, 200 back (50 regular, 50 w/fly kick)
4×25 FKOB w/fins strong build @45″

300 w/pullbuoy as 100 free breathe 5, 50 back (PB at ankles)
4×25 free strong build @45″

100 as 75 scull (feet, head first, sideway by 25), 25 double arm back w/fly kick
4×25 as 1x fly DPS FAST, 1x breast w/fly kick smooth @45″

Part 2:
16×50 as 4x free tempo @45″, 2x back smooth @55″
8×50* free w/fins & paddles @40″
300 back easy as 50 kick (arms on side), 50 double arm, 50 regular

12×50 as 3x free tempo @45″, 1x back smooth @55″
6×50* free w/fins & paddles @40″
200 back easy as 50 kick (arms on side), 50 double arm, 50 kick, 50 regular

8×50 as 2x free tempo @45″, 1x back smooth @55″
4×50* free w/fins & paddles @40″
100 as 25 double arm back, 25 scull

[*Miss: 50 back smooth; finish set free tempo on R5″ ]

Part 3:
300 choice kick w/fins
200 free breathe 5 w/pullbuoy (paddles optional)
100 as 25 free no breath, 25 scull, 50 double arm back

WORKOUT TOTAL: 5100

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Day 2
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Day 7
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Week 33 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
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Week 34 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
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Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
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Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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