Mar 27, 2021 – SRSO – Ivo Staub

Fast Saturday morning workout simulating some of the conditions that we will face at Long Course Nationals. Although the pandemic was no longer heavily impacting swimming in Switzerland there was still an “organized & adapted” warm-up system in place for the championship meet providing different slots of 30 minutes to the teams and their athletes.

Following two weeks of different Saturday practices due to competing on Sundays, we once again did our “test set” this week. Reducing the repeats by one and increase the interval by 2 to 4 minutes for the MAX 50’s. Also slightly changed the recovery (Part 3) this week.

Workout

Part 1:
1200[-1500] choice individual meet warm-up
[ aim to limit warm-up time in the pool to 30 minutes to “rehearse” for LBSM ]

Part 2:
2×50 free MAX @8-10′
[ target: stay between 0.8 and 1.2 of LC PB ]
[ race suit optional; active or passive recovery between 50’s ]

Part 3:
300 choice kick w/fins as 25 strong, 75 smooth
4×50 as 20 free decreasing speed, 30 back easy R20″
200 choice kick w/fins as 50 smooth, 25 tempo
4×50 as 1x free breathe 5, 1x back R20″

50 as 25 free no breath, 25 double arm back (to middle & back; 3-5 bobs @25)

WORKOUT TOTAL: 2250

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