Jan 30, 2021 – SRSO – Ivo Staub

Fast Saturday to close out this week of training. Just a single set and somewhat doing a type of “meet simulation” with the individual warm-up to get ready for the set of 50’s. Aiming for above race speed by using fins & paddles and steady times with increasing rest for the main set.

We have also incorporated some breath work outside of the pool and aim to reduce the number of breaths during the 50 freestyle in competition. So another goal for the set this morning was to limit the number of breaths (Ivo would usually take between 3 and 5 in a long course race).

Workout

Part 1:
1200[-1500] choice individual meet warm-up

Part 2:
4×50 free w/fins & paddles as 2x easy speed, 2x MAX
[ #1-2: @1’30 – #3: @3’ / aim to make it with 1-2 breaths ]

Part 3:
3×100 as 25 free decreasing speed, 75 back smooth @1’45
4×50 as 1x free breathe 5, 1x back kick @1’05
2×100 as 25 scull, 25 free, 50 back @2’15
4×25 as 1x free no breath, 1x double arm back @45”

WORKOUT TOTAL : 2200

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