Thursday morning continuing our mix of relaxed aerobic and speed work while also focusing on main stroke (fly or breast) with the student-athletes of the sports class.
The PDF download contains the details of the early morning workout from our distance and backstroke specialists following a similar pattern but doing different type of work to cater to their respective events.
Workout AM (SCM)
Part 1:
300 free DPS w/open turns (glide past flags)
2×200 as 50 choice (kick-drill-swim), 25 scull R20″
3×100 IM (regular, reverse, relay order) R15″
20×25 as 3x choice (stroke), 1x back easy
[ choice: 4x (3x DPS @30-35-40-45″), 1x (3x FAST @1′) – back easy @1′ ]
Part 2:
200 free DPS w/UW turns
2×100 choice as 25 scull, 25 drill, 25 kick, 25 swim R15″
4×50 free breathe 5 @55″
12×25 as 2x choice (stroke), 1x back easy
[ choice: 3x (2x DPS @35-40-45″), 1x (2x 15 sprint, 10 easy @1′) – back easy @1′ ]
Part 3:
100 as 25 free no breath, 75 back
6×50 choice (stroke) as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) R15″
4×25 choice as 12.5 (stroke) blast w/flutter kick, 12.5 easy @1′
300 choice kick w/fins
200 free w/pullbuoy & paddles
100 as 25 scull, 25 double arm back
6×50 as 1x back, 1x free breathe 5 @55″
4×25 free relaxation drills R10″ (3-5 bobs)
[ 5-10′ float drills ]
WORKOUT TOTAL: 3900
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
