Jan 29, 2021 – SRSO – Ivo Staub

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)

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