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.


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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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William
1 month ago

Great workout!!!