Jun 17, 2021 – Swim Regio Solothurn

The team was split in two groups this evening with the first group including the athletes not racing on Friday going through a short lactate style part and the second group recovering to get ready for the meet.

Workout PM – Group 1

Part 1:
600 as 450 free DPS, 150 choice drill
3×50 choice as 1x build, 1x smooth pace (<400P), 1x strong pace (>200P) @1’10

450 as 300 (100 back, 100 free breathe 5, 100 back), 150 choice drill
3×50 choice MAX @1’30

Part 2:
600 free or back easy w/fins as 450 kick, 150 swim
450 as 300 free w/pullbuoy & paddles, 150 back
3×100 as 25 free no breath, 25 scull, 50 free or back R30″

Workout PM – Group 2

Part 1:
3 rounds of the following:
3×100 free cruise @1’40-1’35-1’30 by round
4×50 choice kick @1’05 (+2′)

300 free w/pullbuoy & paddles

Part 2:
2 rounds of the following:
4×50 choice drill @1’10
4×25 choice strong DPS @40″ (+1′)

200 free w/pullbuoy & paddles

4×50 free breathe 4-3-2-1 by 50 @1’15
3×50 free decrease # of strokes 1.-3. R15″
2×50 as 25 scull, 25 double arm back R15″

WORKOUT TOTAL GROUP 1: 2700 – GROUP 2: 3050

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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