Jun 4, 2021 – Swim Regio Solothurn

Outdoor Friday evening workout providing our athletes with an opportunity to swim long course ahead of our “training” meet in Burgdorf on Saturday.

The PDF download contains some notes on the short dryland before our session in the pool this evening.

Workout PM

Part 1:
600 free DPS
2×50 choice as 25 FAST, 25 easy @1’10
300 choice as 25 kick, 50 drill
3×50 choice as 1x build, 1x smooth pace (<400P), 1x strong pace (>200P) @1’10
100 easy as 25 double arm back, 25 scull, 50 back
50 choice as 15-25 sprint/FAST, finish easy

Part 2:
6×50 as 2x free breathe 5, 1x back @55″
200 choice as 50 kick, 50 drill
4×50 as 1x free breathe 5, 1x back @55″
100 choice kick

Part 3:
300 free DPS
200 IM as 25 drill, 25 build
100 free slow motion

WORKOUT TOTAL: 2700

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Swim Regio Solothurn - 2020-2021
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