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.


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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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