Jul 12, 2021 – Swim Regio Solothurn

Aerobic focused Monday evening workout for the Junior group with both options accomplishing the same goal of providing recovery without dropping too much in volume.

“If you want to be the best, you have to do things that other people aren’t willing to do.” -Michael PhelpsClick to Tweet

Workout PM

Group 1 – Long Sprint:
16×50 free cruise @50″
200 as 50 choice (kick-drill-swim), 25 scull

12×50 as 3x free cruise @50″, 1x back @1′
200 as 50 choice (kick-drill-swim), 25 scull

8×50 as 2x free breathe 5, 1x back @55″
200 as 50 choice (kick-drill-swim), 25 scull

2×50 choice DPS (perfect technique with fewest strokes possible) R15″
200 choice w/fins & paddles as 50 kick, 50 swim, 50 drill, 50 swim
2×50 choice w/fins & paddles DPS (perfect technique with fewest strokes possible) R15″
50 choice easy (to middle & back)

Group 2 – Distance:
400 free DPS
3×200 w/pullbuoy & paddles as 175 free pull, 25 scull R15″

300 as 100 back, 100 flutter kick on side, 100 back
3×200 free w/fins & paddles as 100 free DPS, 50 back kick, 50 free DPS R15″

200 as 50 choice (kick-drill-swim), 25 scull
3×100 w/pullbuoy as 15 scull, 85 free pull R15″
200 as 50 choice (kick-drill-swim), 25 scull
3×100 as 15 UW fly kick, 85 free or back R15″

2×50 choice DPS (perfect technique with fewest strokes possible) R15″
50 choice easy (to middle & back)

WORKOUT TOTAL GROUP 1: 2850 – GROUP 2: 3050

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.


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Swim Regio Solothurn - 2020-2021
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