Jul 5, 2022 – Swim Regio Solothurn

Aerobic and kicking focused Tuesday evening workout for the National & Junior National groups. We took a day off following the 3 days of racing at the Regional Championship and also provided the student-athletes of the sports class with some extra sleep in the morning today. Recovery remains at the forefront in these last weeks leading into the end of season meets.

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” -Vince LombardiClick to Tweet

This is the last week of school and also the last week of regular practice schedule for all athletes of the two groups. After Friday only athletes qualified and selected to compete at Summer or Junior Nationals will continue to have workouts available to them – everybody else will start their summer break.

Workout PM

Part 1:
[ 1500 “nonstop” ]
200 free DPS w/open turns (glide past flags);
400 choice kick w/fins as 100 on side (50 each), 100 on back;
150 free as 50 full human paddle drill, 50 one arm drill, 50 6-kick switch;
[ one arm drill: 25 each; resting arm on side ]
300 choice kick w/fins as 50 on side (25 each), 100 on back;
100 free breathe 5;
200 choice kick w/fins on back;
50 scull (25 feet, 25 head first);
100 choice kick w/fins as 25 UW, 25 regular

Part 2:
8×50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) @1’10
6×50 free cruise @50″
200 choice kick as 25 tombstone strong, 25 regular easy

6×50 choice as 1x (25 kick, 25 drill), 1x (25 scull, 25 swim) @1’10
4×50 free breathe 5 @55″
100 choice kick as 25 tombstone strong, 25 regular easy

Part 3:
[ 1000 “nonstop” ]
2×200 as 1x free DPS w/open turns (glide past flags), 1x choice kick w/fins;
2×150 as free (50 one arm drill, 50 sailor drill, 50 fist drill), 1x choice kick w/fins on back;
[ one arm drill: 25 each; resting arm on side ]
2×100 as 1x free breathe 5-7 by 50, 1x choice kick w/fins on side;
2×50 as 1x scull (25 feet, 25 head first), 1x choice kick w/fins as 25 UW, 25 regular

Part 4:
4×50 free (choice) decrease # of strokes 1.-4. R15″
2×50 as 25 no breath (UW kick, pullouts, or swim), 25 scull R30″
50 double arm back

[ <10′ float drills ]

WORKOUT TOTAL: 4350

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.


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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)

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