Mar 20, 2021 – Swim Regio Solothurn

Second Saturday morning meet simulation practice for the Senior and Junior group.

Read more about our “Virtual Match” format & rules on last Saturday’s “workout”.

SRSO VM 2021 – Virtual Match #2

10h00-10h40 – Warm-up:
300 free (or back) DPS
4×25 free as 1x build, 1x no breath FAST @45″
2×200 choice as 1x (25 kick, 25 drill), 1x (25 kick, 25 swim alt. smooth/build) R20″
4×50 choice as 1x (35 strong build/FAST, 15 easy), 1x (25 FAST/15 sprint, 25/35 easy) @1’15
1-3×100 as 25 free no breath, 75 back OR 50 free breath 5, 50 back R15-30″

10h45-12h30 – Meet:
200 Freestyle, 100 Breaststroke, 200 Backstroke
> 10′ break <
100 Butterfly, 200 Individual Medley, 50 Freestyle
> 10′ break <
200 Breaststroke, 100 Individual Medley, 100 Backstroke
> 10′ break <
200 Butterfly, 400 Individual Medley, 400 Freestyle
> 10′ break <
50 Breaststroke, 100 Freestyle

12h45-13h30 – Swim down:
4*100 (25 Cr > / 50 Rü od. Cr Beine / 25 frei n.Cr) [@2:00]
6*50 Cr 5er-Zug [@0:50]
3*100 (25 Cr > / 50 Br od. De Beine / 25 frei n.Cr) [@2:00]
4*50 Cr 7er/2er-Zug i.W) [@0:50]
2*100 (25 Cr > / 50 frei Beine / 25 frei n.Cr) [@2:00]
2*50 frei Aus [P: 10″]

WORKOUT TOTAL: n/a

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.