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.


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.


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