Mar 13, 2021 – SRSO – Ivo Staub

Relaxed aerobic recovery based Saturday session providing two options to get the work done.

Workout – Option 1

100 as 75 free, 25 scull
4×25 choice kick R10″
100 as 75 back, 25 scull
4×50 choice kick R20″
100 as 50 free breathe 5, 25 scull, 25 double arm back
4×100 choice kick w/fins R20″

4×25 free w/pullbuoy & parachute (paddles & snorkel optional) @1′
4×25 free w/fins & paddles tempo (long & relaxed) @45″
200 as 50 free breathe 5, 25 scull, 50 double arm back, 25 scull, 50 free breathe 5

2×25 free w/pullbuoy & snorkel (paddles optional – PB at ankles) @45″
2×25 choice kick w/fins as 12.5 tombstone strong, 12.5 easy @1′
100 as 25 board scull, 25 kayak

300 free (or back) w/fins as 50 kick, 25 swim, 25 kick, 50 swim

Workout – Option 2

6×50 as 2x free @55-50″ (2 each), 1x back @1′
3×100 w/fins & paddles as 75 free, 25 back @1’40

200 w/pullbuoy (paddles & snorkel optional) as 50 free breathe 5 pull, 25 scull

4×50 back cruise @55″
2×100 w/fins & paddles as 25 double arm back, 75 free @1’40

200 w/pullbuoy (paddles & snorkel optional) as 50 free breathe 5 pull, 25 scull
200 choice drill

2×50 free as 25 smooth build, 25 slow motion R30″
100 easy as 25 free no breath, 75 back

WORKOUT TOTAL OPTION 1: 1900 – OPTION 2: 1800

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