Speed focused Tuesday workout with three equal blocks including a short resistance set to prepare for the fast efforts consisting of sets of 25’s with increasing intervals.
Workout
Part 1:
3×100 as 25 back, 25 scull, 50 free DPS R20”
4×50 choice as 25 drill, 25 build R30”
100 easy as 25 free no breath, 75 back
Part 2:
2×25 w/pullbuoy & parachute (paddles & snorkel optional) as 8-10 scull, finish free pull @1’
8×25 free FAST as 2x @30”, 2×40”, 2x @50”, 2x &1’
200 easy w/fins as 50 back, 50 free
2×25 w/pullbuoy & parachute (paddles & snorkel optional) as 8-10 scull, finish free pull @1’
8×25 free FAST as 2x @35”, 2x @40”, 2x @45”, 2x @50”
300 easy w/fins as 100 back, 50 free
2×25 w/pullbuoy & parachute (paddles & snorkel optional) as 8-10 scull, finish free pull @1’
8×25 free FAST as 4x @30-35-40-45″ (1x each), 4x @1′
400 back (or free) w/fins easy as 150 kick, 50 swim
WORKOUT TOTAL: 2250
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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| 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) |
