Jul 17, 2021 – Swim Regio Solothurn

Final Saturday morning practice before Swiss Junior Nationals for our team. Another “early meet simulation” session with some shorter racing to get ready for the championship.

The warm-up in italic below is a suggestion or source of ideas for the athletes – we really want them to rehearse their own routines.

Workout AM

Part 1 – “Warm-up” (08h00 – 08h40):
1200-1800 choice individual meet warm-up

300-500 free DPS (long & relaxed; perfect technique)
100-300 choice kick-drill
4×50 free (or choice) build @1′ (R10-15″)
4×50 free (or choice) as 25-35 FAST, 25-15 easy @1′-1’15 (R20-30″)
100-300 free breathe 5 (or back) easy
2×50 free (or choice pace) @1′ (R10-15″)
2×50 choice as 12.5-15 sprint, finish easy @1′-1’15 (R20-30″)
100-300 free (or back) loosen

Part 2 – “Racing” (08h45 – 09h30):
Sprint: 75 choice MAX + 50 choice MAX or 2×25 choice sprint
MD/Distance: 150 choice MAX + 50 choice MAX or 4×25 choice sprint
[ broken swims as option (coaches decision) ]

Part 3 – “Recovery” (09h30 – 10h00):
6×50 as 2x free (1x breathe 5, 1x build), 1x back kick R15″
3×100 as 25 free overkick, 75 free or back R10″

300 choice kick w/fins OR free w/pullbuoy & paddles
200 choice kick w/fins OR free w/pullbuoy & paddles
100 choice (your feel good thing)

WORKOUT TOTAL: 2400-3000

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