Short recovery focused Friday session working off rest intervals mixing relaxed swimming and light kicking.
Workout
Part 1:
6×75 as 25 free, 25 back, 25 scull R20”
150 flutter kick on side
4×50 as 1x back one arm drill, 1x (25 scull, 25 free fist drill) R15”
100 back kick
300 free (or back) w/fins (paddles optional) as 25 kick, 50 swim
Part 2:
4×75 as 50 free breathe 5, 25 back R20”
100 flutter kick on side
2×50 as 25 free no breathe, 25 double arm back R30”
50 back kick (arms on side)
200 free (or back) w/fins (paddles optional) as 25 kick, 75 swim
WORKOUT TOTAL : 1950
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) |
