Mar 20, 2021 – SRSO – Ivo Staub

Saturday with a short pre-meet workout to prepare for the racing on Sunday at the HIP in Oerlikon. With just a little over two weeks to go until Long Course Nationals, we were looking at rehearsing a prelims-finals routine and gaining some valuable insights for the last phase of our training in this preparation.

Ivo “only” raced the 50 freestyle at the meet and the prelims went pretty well while we weren’t able to repeat the performance during the final race in the afternoon. Detailed results from the HIP in Oerlikon are available on SwimRankings.

Workout

Part 1:
800[-1200] choice individual meet warm-up

Part 2:
2 rounds of the following:
25 free w/fins & paddles “easy speed” (push power; relaxed feel)
25[-75] free or back w/fins & paddles easy

2×50 easy as 25 free no breath, 25 double arm back R30″

2×25 choice as 15 sprint, 10 easy

Part 3:
4×50 as 1x free breathe 5, 1x back @55″
200 choice kick w/fins
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 1550(2050)

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