Jun 20, 2022 – Swim Regio Solothurn

Aerobic and recovery focused Monday evening workout for the National & Junior National groups. This will be another active recovery week for the team aiming to improve on skills (underwaters, turns, finish) by purposely investing more time than we would during the tough work weeks.

“One important key to success is self-confidence. An important key to self-confidence is preparation.” -Arthur AsheClick to Tweet

Minor travel delays on my journey back from GAIN at Rice University saw our Head Age Group Coach spend another practice with my squad. Many thanks to him for all the support during my time away!

Workout PM

Part 1:
4×50 free cruise @50”
3×100 as 50 back, 50 free breathe 5 @1’40
2×300 choice kick w/fins as 100 on side (50 each), 50 on back R30”

6×50 free cruise @50”
2×100 as 25 fly or breast tempo, 75 free DPS @1’45
2×200 as 50 choice (kick-drill-swim), 25 scull R20”

Part 2:
6×100 free (or back) w/fins as 4x @1’35, 2x @1’30
300 choice kick

4×100 free (or back) w/fins @1’30
200 choice drill

Part 3:
6×50 as 2x free breathe 5, 1x back @55”
4×50 free decrease # of strokes 1.-4. R10”
100 as 25 scull, 25 double arm back

WORKOUT TOTAL: 4100

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 - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 33 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
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Day 7
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Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
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Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 50 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
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Day 7
(OFF)
Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 23 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
Week 24 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 25 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 26 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
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(Meet)
Day 7
(Meet)
Week 27 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 28 Day 1 Day 2 Day 3 Day 4
(Meet)
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(Meet)
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(Meet)
Day 7
(Meet)
Week 29 Day 1 Day 2 Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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