Mar 18, 2021 – Swim Regio Solothurn

Mixing relaxed aerobic and speed work this Thursday morning with the student-athletes of the sports class. They were still encouraged to work on their main stroke (fly or breast) whenever it says “choice” below but we left it a little more up to themselves this morning finishing with a short 400 focused stroke work and some floating.

The PDF download contains the details of the early morning workout from our distance and backstroke specialists following a similar pattern but doing different type of work to cater to their respective events. You’ll also get the details of our quick afternoon swim with the rest of the team ahead of a virtual team meeting.

Workout AM

Part 1:
16×50 as 8x free cruise @55″, 2x back @1′, 6x free cruise @50″
500 as 25 scull, 100 choice (25 kick, 25 drill), 25 scull, 100 choice (25 drill, 25 swim)

8×25 as 2x choice (1x build, 1x FAST), 1x free no breath @1′

Part 2:
12×50 as 6x free cruise @50″, 2x back @1′, 4x free cruise @45″
300 as 25 scull, 50 choice kick, 25 scull, 50 choice drill

8×25 as 2x choice (1x build, 1x 15 sprint), 1x free no breath @1′

Part 3:
8×50 w/fins & paddles as 4x free cruise @45″, 2x back @55″, 2x free @40″
100 back w/fins (paddles optional) as 25 kick (arms on side), 25 double arm

8×25 choice w/fins & paddles as 1x FAST, 1x easy @1′

Part 4:
400 choice (stroke)
[ breast: 50 2-1 kick drill, 100 swim DPS, 25 1-up/1-down drill, 25 double arm back ]
[ fly: 50 one arm drill, 25 free or back w/fly kick, 25 swim DPS ]


100 back easy

[ 5-10′ float drills ]

WORKOUT TOTAL: 3800

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


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.


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