Short and relaxed Monday evening swim for the Senior group to start this new week of optional summer workouts.
Workout PM
[ 2×300 R15″ ]
300 as 100 free (25 half, 25 full human paddle drill, 50 fist drill), 50 double arm back w/fly kick
300 as 100 free (25 half, 25 full human paddle drill, 50 straight arm), 50 back w/fly kick
8×50 as 3x choice kick descend 1.-3., 1x kayak R10”
2×200 “IM” (75 3-strokes, 125 free alt. 25 overkick, 25 smooth) R15”
4×50 fly w/fins as 3x kick (15-25-35 UW, finish on back), 1x one arm drill R20”
100 free slowmotion
[ 5’ float drills ]
WORKOUT TOTAL: 1600
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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| Swim Regio Solothurn - 2020-2021 | |||||||
|---|---|---|---|---|---|---|---|
| Week 28 | Day 1 | X | X | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
| Week 29 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 30 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 32 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 (OFF) |
| Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
| Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
| Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
| Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (PDF only) |
Day 6 (PDF only) |
Day 7 (OFF) |
| Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 45 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 46 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 47 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
| Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
| Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
| Week 03 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 04 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 05 | X | Day 2 | X | Day 4 | X | Day 6 | X |
| Week 06 | Day 1 | Day 2 | Day 3 | X | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | X | X | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | X | Day 2 | X | Day 4 | X | X | Day 7 (OFF) |
| Week 09 | X | Day 2 | X | X | X | Day 6 | Day 7 (OFF) |
| Week 10 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 11 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | X | Day 6 | Day 7 (OFF) |
| Week 14 | X | Day 2 | Day 3 | Day 4 | Day 5 | X | Day 7 (OFF) |
| Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 18 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 19 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 20 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
| Week 21 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 22 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
| Week 23 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
| Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 25 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
