Jan 9, 2021 – SRSO – Ivo Staub

Short and simple Saturday morning session finishing this mostly low-aerobic focused week including a few short speed and sprint efforts.

Workout

Part 1:
[ 3×200 R30” ]
200 as 50 free DPS, 25 scull;
200 free or back as 25 kick, 25 swim;
200 as 50 back, 50 free breathe 5

2 rounds of the following:
50 choice as 25 drill, 25 strong build R1′
25 choice FAST R30″
25 free easy no breath R15″

Part 2:
[ 2×200 R30” ]
200 as 50 free or back (25 kick, 25 swim), 25 scull;
200 as 50 back, 50 free breathe 5

2 rounds of the following:
50 choice as 25 drill, 25 strong build R1′
2×25 choice as 12.5 blast, 12.5 easy R30″

200 easy as 50 free breathe 5, 50 back

WORKOUT TOTAL: 1600

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