Jul 14, 2021 – Swim Regio Solothurn

This was the main session for the day with the full team. We split the athletes into a “Short” and “Long” group with little difference in volume but adapting the type of “recovery” work.

Workout PM

Group 1 – “Short”:
3×100 free DPS R15″
4×50 as 1x back kick, 1x free breathe 5 R10″

3×100 free DPS R15″
4×50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) R10″

3×100 free DPS R15″
4×50 choice decrease # of strokes 1.-4. R15″

300 as 25 scull, 50 free DPS, 25 scull, 50 double arm back
2×200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7 R20″
100 choice (your feel good thing)

Group 2 – “Long”:
5×200 as 3x free DPS, 1x back (50 kick, 50 swim), 1x free (decrease # of strokes by 50) R20″
100 choice drill
2×50 choice DPS (perfect technique with fewest strokes possible) R15″

3×200 as 1x free DPS, 1x back (50 one arm, 50 double arm), 1x free breathe 5 R20″
100 choice drill
2×50 choice DPS (perfect technique with fewest strokes possible) R15″

200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7
3×100 free tempo R15″
4×50 choice decrease # of strokes 1.-4. R15″
100 choice (your feel good thing)

WORKOUT TOTAL GROUP 1: 2300 – GROUP 2: 2800

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