Jul 6, 2020 – Swim Regio Solothurn

Relaxed aerobic Monday evening workout for the Junior group. First time leading a practice with the new team, although not my own group yet.

The PDF download contains some notes from the “Warm-up to Swim” part ahead of the pool session.

Workout PM

500 “Shuttle Run” (15/15 – 25/25 – 35/35 – 50/50)
Out: 1x scull, 1x FKOB (arms on side) – Back: free-back breath control roll

2 rounds of the following:
6×50 free cruise R10″
200 as 50 choice (kick-drill-swim), 25 scull

300 w/fins as 25 fly kick on side, 25 breast w/fly kick

3×100 w/fins as 25 UW fly kick build (into breakout), 25 back easy, 50 free w/fly kick R30”
4×50 as 25 SA-combo, 25 fly or breast drill R10”

3×100 as 25 choice tombstone kick strong, 25 kayak, 50 choice kick R30”
4×50 as 25 free over kick, 25 back R10”

100 as 25 free no breath, 25 scull, 50 free breathe 5
100 as 4×25 free relaxation drills R10” (3-5 bobs)

WORKOUT TOTAL: 3000

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

Brought to you with the support of