Jun 15, 2022 – Swim Regio Solothurn

Individual and shorter aerobic and speed focused Wednesday afternoon workout for the athletes of the National & Junior Nationals group. There was a mandatory event during our regular training hours and thus we provided the athletes with a plan to get a quick swim after school (in smaller groups or on their own without any of the coaches on deck).

Tuesday is our Head Age Groups Coach’s family day and we were not able to provide another substitute coach and thus it was the athletes’ day off this week. There was also another meet in Aarau part of the plan this week and all athletes not participating will be able to take both days off over the weekend or do another individual swim on Saturday.

Workout PM

Part 1:
400 free DPS
3×100 as 50 back, 50 free breathe 5 smooth descend 1.-3. @1’40
4×50 as 1x (35 free FAST, 15 back easy), 1x (25 free FAST, 25 back easy) @1’10

Part 2:
300 choice kick w/fins as 100 on side, 50 on back
2×100 choice as 25 drill, 25 swim R15″
4×50 choice as 1x (25 FAST, 25 easy), 1x (15 sprint, 35 easy) @1’10

Part 3:
5×100 free cruise @1’40 (R10″)
8×50 as 2x free (1x DPS, 1x tempo), 1x back @55″ (R10″)
300 w/fins as 100 choice kick on back, 50 breast w/fly kick OR fly one arm drill
200 as 150 free breathe 3-5-7 by 50, 50 back easy

WORKOUT TOTAL: 3000

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