Jul 9, 2020 – Swim Regio Solothurn

Thursday evening workout with the younger athletes doing more relaxed aerobic work integrating a few short blast efforts kicking.

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

Workout PM

Part 1:
300 free as 50 kick on side, 50 one arm drill (resting arm on side), 25 fist drill, 25 straight arm
6×50 flutter kick R10”
[ 1x on back (25 arms on side, 25 arms OH), 1x on back or front (1 arm on side, 1 arm OH; switch at 25), 1x on side (arm vertical; 25 each side) ]

2×200 free as 50 full human paddle drill, 50 DPS, 50 6-kick switch, 50 DPS R20″
4×50 flutter kick as 15 surf kick FAST, 35 on back easy R10″

3×100 IM (regular, reverse, relay order) R15″
100 as 25 scull on front (1x head, 1x feet first), 25 double arm back w/fly kick

Part 2:
8×50 as 1x free breathe 5, 1x miniIM tempo R10″
[ Wall kick: 3x (7″ blast, 13″ hover) ]

4×50 as 1x back, 1x fly or breast 2-1 kick drill R10″
[ Wall kick: 3x (7″ blast, 13″ hover) ]

100 Under ‘n’ Over

WORKOUT TOTAL: 2300

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


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 - 2020-2021
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