Mar 2, 2021 – SRSO – Ivo Staub

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)

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