Mar 13, 2021 – Swim Regio Solothurn

Meet simulation during this Saturday morning practice for the Senior and Junior group. Unfortunately, the Swiss Team Championship were canceled again in 2021 and we quickly decided to have our athletes race under the same “rules” allowing us to compare their performances to the rankings in 2019.

“The rules” are quite simple – teams (men & women) need to cover 30 events (usually over two half days on two consecutive days) with each athlete allowed to compete in no more than 5 events (meaning each team needs at least 6 athletes; no limits on how many you want to use).

The order of events can be gathered from the “meet part”. The warm-up below was a suggestion or providing ideas for the athletes (they simply had 40′ to get ready and could choose to do their own warm-up). The swim down was done together following the last event.

The PDF download contains the details of a very short individual session from one of our recovering athletes (she was dealing with a Covid infection and shortly thereafter also got sick with glandular fever – meaning slow return to training with no intensity and very little activity in this first few weeks).

SRSO VM 2021 – Virtual Match #1

10h00-10h40 – Warm-up:
300 free (or back) DPS
4×25 free as 1x build, 1x no breath FAST @45″
2×200 choice as 1x (25 kick, 25 drill), 1x (25 kick, 25 swim alt. smooth/build) R20″
4×50 choice as 1x (35 strong build/FAST, 15 easy), 1x (25 FAST/15 sprint, 25/35 easy) @1’15
1-3×100 as 25 free no breath, 75 back OR 50 free breath 5, 50 back R15-30″


10h45-12h30 – Meet:
50 Butterfly, 200 Freestyle, 100 Breaststroke
> 5′ break <
200 Backstroke, 100 Butterfly, 200 Individual Medley
> 10′ break <
400 Freestyle, 200 Breaststroke, 100 Backstroke
> 10′ break <
200 Butterfly, 400 Individual Medley, 50 Backstroke
> 5′ break <
1500/800 Freestyle, 100 Freestyle

12h45-13h30 – Swim down:
9×50 free or back w/fins as 2x kick, 1x swim @45″-50″-55″ (3 each)
50 free breathe 5
3×100 as 25 free decreasing speed, 75 back smooth @1’50
50 as 25 free no breath, 25 double arm back

2×200 w/pullbuoy & paddles (snorkel optional) as 50 free pull, 25 scull R20″
2×100 IM (regular, reverse order) R15″
50 double arm back easy

WORKOUT TOTAL: n/a

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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