Mar 25, 2021 – Swim Regio Solothurn

Second race pace focused evening session this week and increasing the fast efforts to sets of 50’s & 75’s following the mostly speedy 25’s during the Tuesday workout. The session is built with a similar idea in mind and on a similar structure as two days ago and also finishes with the best average set to give us an opportunity to “track & compare” efforts.

The PDF download contains the details of a short individual session from one of our recovering athletes (she was dealing with a Covid infection and shortly thereafter also got sick with glandular fever – meaning slow return to training with no intensity and very little activity in this first few weeks).

Workout PM (LCM)

Part 1:
4×200 as 1x (50 free DPS, 50 back kick), 1x choice (50 drill, 50 strong build) R20”
8×50 choice as 1x FAST, 1x easy @1’ (+1’)
4×100 as 75 free FAST (“best average”), 25 back easy @2’

Part 2:
2×300 as 1x w/fins (100 back kick, 50 free DPS), 1x choice (100 drill, 25 scull, 25 build) R30”
6×50 choice as 2x FAST, 1x easy @1’15 (+45”)
3×100 as 75 free FAST (“best average”), 25 back easy @2′

Part 3:
2×200 as 1x choice kick w/fins, 1x (50 free breathe 5, 25 double arm back) R20”
4×50 choice FAST (“best average”) @1’30 (+30”)
2×100 w/fins & paddles as 75 free FAST, 25 back easy @2′

Loosen:
Sprint: 8×50 w/fins as 1x free DPS, 1x back (25 kick, 25 swim) [4x @50”, 4x @55”]
MD: 12×50 w/fins as 2x free DPS, 1x back (25 kick, 25 swim) [9x @50”, 3x @55”]
Distance: 16×50 w/fins as 4x free DPS @50”, 2x back (25 kick, 25 swim) @55”
[ paddles optional for all groups; last 50 can be easy double arm back ]

WORKOUT TOTAL SPRINT: 4000 – MD: 4200 – DISTANCE: 4400

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