Mar 16, 2022 – Swim Regio Solothurn

Hump day recovery evening practice for the National & Junior National groups including mostly relaxed aerobic work and starting “the taper phase” for the athletes getting ready to compete at Long Course Nationals.

Workout PM

Part 1:
8×100 as 2x free DPS @1’50-1’45-1’40, 1x FKOB @2’20
8×50 as 1x free breathe 5, 1x choice drill R10″
400 back w/fins & paddles (200 left fin, right paddle; 200 right fin, left paddle)

Part 2:
6×100 as 2x free DPS @1’40-1’35, 1x fly kick on side (50 each) @2’20
6×50 as 1x free breathe 7, 1x choice drill R10″
300 back w/fins & paddles as 50 double arm, 100 regular

Part 3:
4×100 free DPS @1’30
4×50 choice drill R10″
200 as 150 free lung buster, 50 back

[ LBSM: 100 free loosen as 4×25 relaxation drills R10″ (3-5 bobs) ]

Part 4:
2×200 choice kick w/fins OR free w/pullbuoy & paddles OR free DPS @3’30
3×50 free decrease # of strokes & breaths 1.-3. R15″
50 double arm back easy

WORKOUT TOTAL: 4200 (LBSM: 3500)

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Day 2
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Day 7
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Week 33 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
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Week 34 Day 1
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(Meet)
Week 35 Day 1
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Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
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Day 7
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Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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(Meet)
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Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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(Meet)
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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(Meet)
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Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
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Day 6
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Day 7
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Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
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Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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