Jun 27, 2022 – Swim Regio Solothurn

Aerobic focused Monday evening workout for the National & Junior National groups. This week we will continue our recovery efforts with the summer championships quickly approaching while “intensity” will increase again with some lactate work and the three days of racing at our Regional (“Conference”) meet.

Workout PM

Part 1:
200 as 100 free DPS, 50 scull, 50 fly one arm drill OR breast w/fly kick
4×50 choice kick w/fins @55″ (+20″)
4×50 free breathe 5 @55″

600 as 250 free DPS, 50 back, 150 free DPS, 50 back, 50 free DPS, 50 double arm back
5×100 free or back w/fins as 50 kick (on back or side), 50 swim @1’40

Part 2:
200 as 100 choice drill, 50 scull, 50 fly one arm drill OR breast w/fly kick
4×50 choice kick w/fins @55″ (+20″)
4×50 free breathe 5 @55″

400 as 150 choice drill, 50 SA-combo, 100 choice drill, 50 SA-combo, 50 double arm back
3×100 as 25 fly or breast DPS, 75 free DPS @1’50

Part 3:
2×200 as 25 scull, 100 free DPS, 25 SA-combo, 50 choice drill R20″
4×50 choice kick w/fins @55″ (+20″)
4×50 as 3x free decrease # of strokes & breaths 1.-3., 1x double arm back easy R15″

WORKOUT TOTAL: 3800

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