Jul 6, 2021 – Swim Regio Solothurn

Lactate focused Tuesday evening workout for the Junior athletes with more of a threshold approach for the distance group and everybody finishing the session with a short overspeed set.

Workout PM

Part 1:
300 free DPS
4×50 choice as 25 drill, 25 build @1’10
200 as 50 back, 50 free breathe 5
4×50 choice as 25 drill, 25 strong build @1’10
100 as 25 back kick, 25 scull
4×50 choice as 25 FAST, 25 easy @1’10

Part 2:
Distance: 6×100 free best average @1’40
MD: 5×100 as 75 free pace (800-400P), 25 choice (stroke) MAX @2′
Sprint: 4×100 choice MAX @2’30

400 free or back easy w/fins (paddles optional)
[ 75 kick, 25 swim, 50 kick, 50 swim, 25 kick, 75 swim – 100 kick or swim ]

Distance: 5×100 choice as 75 MAX, 25 easy @2′
MD: 4×100 as 50 free pace (400P), 50 choice (stroke) MAX @2’30
Sprint: 3×100 choice as 75 MAX @2’30 + 25 sprint from dive @1′

400 free or back easy w/fins (paddles optional) as 100 kick, 100 swim

Part 3:
3×50 choice w/fins & paddles MAX @1’30

200 easy as 50 back, 50 free breathe 5
100 easy as 25 back kick, 25 scull
4×25 “choice” (your feel good thing)

WORKOUT TOTAL SPRINT: 3250 – MD: 3450 – DISTANCE: 3650

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


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Swim Regio Solothurn - 2020-2021
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