Mar 26, 2021 – SRSO – Ivo Staub

Resistance and sprint focused Friday workout including some aerobic elements for active recovery. Two repeats only on the sets of resistance work on short and sprint work on long rest.

Workout

Part 1:
300 w/fins as 25-50-75 back, 75-50-25 free DPS
5×50 free (or back) w/fins as 1x swim, 1x kick (on back or side) @55″
200 choice drill

2×25 free w/pullbuoy & parachute (paddles & snorkel optional) as 1x smooth, 1x build @45″
2×25 free w/fins & “socks” as 1x smooth, 1x tempo @45″
50 easy as 25 free no breath, 25 double arm back
2×25 choice as 15 sprint, 10 easy @1′

Part 2:
200 free w/pullbuoy (paddles & snorkel optional)
3×50 as 25 scull, 25 double arm back R15″
100 choice drill

2×25 free w/pullbuoy & parachute (paddles & snorkel optional) as 1x smooth, 1x build @1′
2×25 free w/fins & “socks” as 1x smooth, 1x tempo @1′
50 easy as 25 free no breath, 25 double arm back
2×25 choice as 12.5 blast, 12.5 easy @1’15

Part 3 (Loosen):
300 free (or back) w/fins as 25 kick, 25 swim DPS
200 w/pullbuoy (paddles & snorkel optional) as 50 free pull, 25 scull
100 as 25 free no breath, 75 back

WORKOUT TOTAL: 2200

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.