Jun 18, 2022 – Swim Regio Solothurn

Individual and optional Saturday workout for all of the National & Junior National group athletes not attending the meet in Suhr today. A simple about hour long session mimicking in some ways what a race warm-up might include during this phase of our training cycle including kicking, drilling, and some “speed work”.

Workout

Part 1:
600 free DPS
300 fly kick w/fins as 100 on side (50 each), 50 on back
200 choice drill
3×50 choice as 1x build, 1x smooth pace (800-400P), 1x pace (200P) @1’ (R20”)
50 double arm back easy

Part 2:
400 free or back w/fins
300 choice kick as 75 smooth, 25 build
200 choice as 75 drill, 25 strong build
3×50 choice as 35-25-15 FAST to sprint, finish easy @1’10
50 double arm back easy

Part 3:
300 w/fins as 50 back, 50 free breathe 5
200 choice kick w/fins
100 back w/fins easy

WORKOUT TOTAL: 3000

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.