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.


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.


SRSO - Ivo Staub - 2020-2021
Week 51 Day 1 X Day 3 X X X X
Week 52 Day 1 X X X X X X
Week 01 Day 1 Day 2 Day 3 X Day 5 Day 6 X
Week 02 X Day 2 Day 3 Day 4
(SKBE)
Day 5
(Individual)
Day 6 X
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 12 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 14 Day 1 Day 2
(Travel)
Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

Brought to you with the support of

Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments