Mar 19, 2021 – SRSO – Ivo Staub

Active recovery style session providing two variations with a low intensity aerobic option and a second option including short resistance and speed work.

Workout – Option 1

100 as 25 scull, 25 free fist drill, 25 double arm back, 25 free DPS
2×50 free breathe 5 @55″
4×25 free “tempo” (long & strong; stay relaxed) @45″

150 as 25 scull, 25 free fist drill, 50 back, 50 free DPS
3×50 free breathe 5 @55″
2×25 free “strong” (faster than tempo; stay relaxed) @45″

200 choice kick w/fins
2×100 free w/pullbuoy (paddles & snorkel optional) as 1x w/parachute, 1x no resistance R40″
4×50 back cruise R20″

150 w/fins as 25 scull, 50 free fist drill, 25 back, 50 free DPS
3×25 w/fins as 1x UW fly kick, 1x free no breath, 1x double arm back R30″
25 free “easy speed” (ride high; stay relaxed)

100[-300] choice kick w/fins loosen

Workout – Option 2

300 free DPS w/open turns (glide past flags)
2×200 choice kick w/fins
150 back as 25 double arm, 50 regular
3×100 w/pullbuoy (paddles & snorkel optional) as 25 scull, 75 free pull R15″

2×50 free breathe 5 R15″
4×25 flutter kick as 12.5 tombstone, 12.5 regular @1′
2×50 as 25 free no breath, 25 back R30″
4×25 free w/pullbuoy & parachute (paddles & snorkel optional) @45″
2×50 back as 25 double arm, 25 regular R15″
4×25 free w/fins & paddles “easy speed” (ride high; stay relaxed) @1′

150[-300] choice w/fins loosen (can be swim and/or kick)

WORKOUT TOTAL OPTION 1: 1600(-1800) – OPTION 2: 1900(-2050)

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