Jul 15, 2022 – Swim Regio Solothurn

Fast swimming with plenty of rest this afternoon. The workout had a similar feel and structure as the morning session. Many of the fast efforts are now from a dive as we get closer to the end of season championship.

Having two practices during this phase (aka taper), overall (daily) volume might be a little “higher” than otherwise and with the right mix of rest and recovery, we should really see an impact with the athletes in this age range (between 13 to 16 years).

Workout PM

Part 1:
600 free DPS
3×50 free as 35 FAST from dive, 15 easy @2’30
50 back easy as 25 kick, 25 double arm

300 w/fins & paddles as 50 back, 50 free breathe 5
3×50 free (or back) w/fins & paddles as 35 FAST, 15 easy @2’30
50 back kick easy w/fins (& paddles; arms on side)

Part 2:
400 as 100 choice (drill-kick-drill), 50 scull
3×50 choice as 25 FAST from dive, 25 easy @2’30
50 fly one arm drill OR breast w/fly kick

200 as 50 choice (kick-drill-kick), 25 scull
3×50 choice as 15 sprint from dive, 35 easy @2’30
50 double arm back w/fly kick

Part 3:
300 as 50 back, 50 free breathe 5
3×100 choice as 25 FAST, 75 easy @2’30
200 as 50 back, 50 free breathe 7
100 choice float sprint, finish loosen

WORKOUT TOTAL: 3200

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer, Head Age Group Coach Claudio Derungs, and Developmental Coach Sue Bruns.