Due to a “staff shortage”, the team was exceptionally on their own for this evening practice. I did however have the lifeguard keep an eye on them and provide me with some feedback on how it went (they seemed to have done well). Same as in the morning, the session included mostly relaxed swimming as well as two short fast efforts with fins to keep the nervous system firing.
Workout PM (LCM)
Part 1:
3×200 free DPS @3’30
3×100 as 50 back, 50 free breathe 5 @1’40
4×50 choice kick @1’05
150 choice w/fins (paddles optional) as 100 drill, 50 build
50 choice w/fins (paddles optional) easy speed
Part 2:
2×200 free DPS @3’15
3×100 as 50 back, 50 free breathe 7 @1’40
4×50 choice kick @1’05
150 choice w/fins (paddles optional) as 100 drill, 50 build
50 choice w/fins (paddles optional) easy speed
Part 3:
6×100 free DPS (can be pull) @1’40
3×100 back as 25 kick, 25 swim @1’50
4×50 choice drill R10″
150 fly w/fins as 50 kick on back, 25 one arm drill, 50 kick on side, 25 one arm drill
50 UW fly kick w/fins (glide)
WORKOUT TOTAL: 3700
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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Swim Regio Solothurn - 2021-2022 | |||||||
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Week 32 | Day 1 (OFF) |
Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 33 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (SAT) |
Day 7 (OFF) |
Week 34 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 35 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
Week 36 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 37 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 45 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 46 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 47 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 48 | Day 1 (OFF) |
Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 50 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 51 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (OFF) |
Day 6 (OFF) |
Day 7 (OFF) |
Week 52 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (OFF) |
Day 6 (OFF) |
Day 7 (OFF) |
Week 01 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 09 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 12 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet/OFF) |
Week 14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF/Meet) |
Day 7 (OFF/Meet) |
Week 15 | Recovery Week (aka Break) | ||||||
Week 16 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 18 | Day 1 | Day 2 (DRY) |
Day 3 (DRY) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 22 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 23 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
Week 24 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (OFF) |
Week 25 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 26 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 27 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 28 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 29 | Day 1 | Day 2 | Day 3 (Meet) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
