While our Junior Nationals crew was on the way to Tenero for their first swim in the championship pool before the start of the meet on Thursday, our youngest team member was still at home for one more day and doing a quick morning session including light aerobic and some sprint work.
This practice was done in a short course pool nearby her home and rather “specific” to the Futura Final that she will be racing in during the Junior National Championship on Saturday afternoon.
Workout AM
Part 1:
2 rounds of the following:
400 free w/fins DPS
200 IM as 25 kick, 25 drill
3×50 free smooth build & descend 1.-3. @1’
50 choice as 15 sprint, 35 easy
Part 2:
2 rounds of the following:
200 free DPS
100 IM (fly & breast drill; back kick; free build)
50 choice as 15 sprint, 35 easy
200 choice kick w/fins loosen
WORKOUT TOTAL: 2500
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer, Head Age Group Coach Claudio Derungs, and Developmental Coach Sue Bruns.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| Swim Regio Solothurn - 2021-2022 | |||||||
|---|---|---|---|---|---|---|---|
| Week 32 | Day 1 (OFF) |
Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 33 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (SAT) |
Day 7 (OFF) |
| Week 34 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
| Week 35 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
| Week 36 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
| 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 | Day 7 (OFF) |
| Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 45 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 46 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 47 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 48 | Day 1 (OFF) |
Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 50 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 51 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (OFF) |
Day 6 (OFF) |
Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (OFF) |
Day 6 (OFF) |
Day 7 (OFF) |
| Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 09 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 12 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet/OFF) |
| Week 14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF/Meet) |
Day 7 (OFF/Meet) |
| Week 15 | Recovery Week (aka Break) | ||||||
| Week 16 | Day 1 (OFF) |
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 (Meet) |
Day 7 (Meet) |
| Week 18 | Day 1 | Day 2 (DRY) |
Day 3 (DRY) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 22 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 23 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
| Week 24 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
| Week 25 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 27 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week 29 | Day 1 | Day 2 | Day 3 (Meet) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
