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.

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -Joshua J. MarineClick to Tweet

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.


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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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