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.


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Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
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Day 7
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Week 29 X X Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 30 Day 1 Day 2
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Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 32 Day 1 Day 2
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Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
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Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
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Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7

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