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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Swim Regio Solothurn - 2020-2021
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