Mar 10, 2022 – Swim Regio Solothurn

Tough Thursday evening session for the National & Junior National groups mixing lactate production and tolerance work with a shorter and a longer rest “main set”.

Workout PM (LCM)

Part 1:
500 as 25 scull, 100 free DPS
300 as 75 choice kick (50 smooth, 25 strong build), 25 double arm back
3×100 free build & descend 1.-3. @1’40
4×50 free as 35 FAST, 15 easy @1′

300 choice as 75 drill, 25 swim
4×50 choice as 1x build, 1x (25 FAST, 25 easy) @1′
4×50 as 1x free breathe 5 @55″, 1x choice (15 sprint, 35 easy) @1’15
100 as 25 free no breath, 25 scull, 50 double arm back

Part 2:
3×100 choice MAX from push @3′

6×50 choice kick w/fins @55″
4×50 free cruise @50″
100 choice drill

Part 3:
3×50 choice MAX from dive @3′
[ walk back after last 50 ]

3×100 free (or back) w/fins & paddles @1’40
150 choice kick as 25 strong, 50 smooth
50 kayak

Part 4:
3×100 free (or back) cruise @1’40
3×50 free decrease # of strokes & breaths 1.-3. @1’10
150 as 25 scull, 50 back, 25 scull, 50 double arm back

WORKOUT TOTAL: 4250

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