Jan 4, 2021 – SRSO – Ivo Staub

Low-end aerobic and sprint focused workout to start off the New Year. Following an almost two week long break from the pool with the holidays adding more days out of the water the goal for the week was to get back in the flow with mainly relaxed longer swimming and short sprints.

We have been doing some (dry) work and tried to follow the “original plan” as close as possible during this “break”. The athlete had daily body weight options in addition to mostly walking for up to an hour to “maintain” some sort of form.

Workout

Part 1:
800 w/fins as 200 free DPS (long & relaxed), 100 back kick
[ back kick: 25 arms on side; 50 (1 arm on side, 1 arm OH, 25 each side); 25 arms OH ]

8×25 as 3x flutter kick (1x build, 1x 20 FAST, 1x 15 tombstone blast), 1x kayak @1′

Part 2:
2×400 w/fins (paddles optional) as 100 free DPS, 50 scull, 100 back, 50 scull, 100 free DPS R1′

4×50 choice as 1x (35 strong build, 15 easy), 3x (15 sprint, 35 easy) @1’30
[ sprints can be done from dive ]

Part 3:
4×200 w/fins as 1x choice kick, 1x (50 free, 25 scull, 50 back, 25 scull, 50 free) R30″

4×25 choice w/fins & paddles as 1x build, 1x FAST, 1x easy, 1x (15 sprint, 10 easy) @1′
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 3000

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