Jan 8, 2022 – Swim Regio Solothurn

First Saturday workout of the new year for the National & Junior National groups with a fast morning session as we will be incorporating regular “meet simulation” practices in this training cycle (with meets still being sparse due to the ongoing pandemic).

It was rather a rocky start into long course racing season this morning with the average team performance at 89% (in comparison to their PBs), despite some of the boys smashing their PBs.

CHALLENGE 2022 #1

Part 1 – Preparation:
400 as 100 free DPS, 50 scull, 100 back, 50 double arm back w/fly kick, 100 free DPS
300 choice as 50 kick, 50 drill, 50 build
6×50 as 1x free pace (800-400P), 1x choice (35 FAST, 15 easy) @1′

200 as 50 back, 25 double arm back w/fly kick, 50 free breathe 5, 25 scull, 50 back
2×100 choice as 1x (50 kick, 50 build), 1x (50 drill, 50 build) R20″
4×50 as 1x free pace (400-200P), 1x choice (25 FAST, 25 easy) @1′

Part 2 – Race:
200 choice MAX (heats; lanes 5-4-3)
600 choice easy (lane 6)

100 choice MAX (heats; lanes 5-4-3)
300 choice easy (lane 6)

50 choice MAX (heats; lanes 5-4-3)
150 choice easy (lane 6)

Part 3 – Recovery:
3×100 as 35 free decreasing speed, 65 free or back smooth @1’40
4×50 kick as 20 flutter strong, 30 choice smooth @1’05

200 as 100 free breathe 3-5, 50 double arm back, 50 free breathe 7
2×50 free as max. blow out, 3 bobs, finish straight arm R15″

WORKOUT TOTAL: 3800

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