Jun 7, 2022 – Swim Regio Solothurn

Working on race pace and threshold with the National & Junior National groups this Tuesday evening. Looking for steady efforts through the whole session and for the athletes to switch gears as we build up the pace through the sets.

Workout PM

Part 1:
400 as 100 free DPS, 50 back
4×50 choice as 1x (25 kick, 25 build), 1x (25 drill, 25 strong build) @1’10
200 as 50 free breathe 5, 25 double arm back
4×50 choice as 1x kick, 1x build, 1x drill, 1x strong build @1’10

2 rounds of the following:
200 free or back @3’30
100 free pace (400P) @1’30
2×75 free pace (200P) @1’10 (+30″)
4×50 free “best average” (>200P) @50″
150 back easy as 50 kick, 50 double arm, 50 regular @3’30

Part 2:
300 choice kick w/fins OR free w/pullbuoy & paddles
6×50 choice as 1x kick, 1x drill, 1x build @1’10

300 free or back @5′
2×100 pace (400P) as 75 free, 25 choice @1’40
4×75 pace (200P) as 1x (50 free, 25 choice), 1x (25 free, 50 choice) @1’15 (+1′)
8×50 pace “best average” (>200P) as 1x free, 1x choice @1′

Part 3:
2×200 choice kick w/fins OR free w/pullbuoy & paddles @4′
4×50 free breathe 5 @55″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

WORKOUT TOTAL: 5100

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