Mar 3, 2021 – SRSO – Ivo Staub

Mid-week recovery practice offering two options and variations of those to provide as much “freedom” to the athlete as possible. This was our “Post Gym Recovery Protocol” which remained mostly unchanged after adding a demanding Wednesday weight session in calendar week six.

Workout – Option 1

500 as 100 free DPS, 25 scull
[ Variation 1: 100 free DPS, 25 scull, 100 back, 25 scull ]
[ Variation 2: 100 free DPS, 25 scull, 100 IM drill, 25 scull ]


10×50 choice kick (fins optional) @55″-1’05

[ 9-15×100 ]
3×100 free (or back) DPS @1’45
3×100 free smooth descend (easy to cruise) @1’40
3-9×100 free cruise (last 100 back easy) @1’35
[ fins, paddles & snorkel optional ]

Workout – Option 2

[ 3×300 R30″ ]
300 free or back DPS
300 choice kick (fins optional)
300 free w/pullbuoy (paddles & snorkel optional)

[ 9-12×100 ]
3×100 free (or back) DPS @1’45
3×100 free smooth descend (easy to cruise) @1’40
3-6×100 free cruise (last 100 back easy) @1’35
[ fins, paddles & snorkel optional ]

[ “Bonus” (6×50 @1’05-1’15): ]
2 rounds of the following:
50 free breathe 5
50 back kick
50 as 25 free no breath, 25 double arm back or scull


WORKOUT TOTAL OPTION 1: 1900-2500 – OPTION 2: 1800-2100 (+300)

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


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SRSO - Ivo Staub - 2020-2021
Week 51 Day 1 X Day 3 X X X X
Week 52 Day 1 X X X X X X
Week 01 Day 1 Day 2 Day 3 X Day 5 Day 6 X
Week 02 X Day 2 Day 3 Day 4
(SKBE)
Day 5
(Individual)
Day 6 X
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 12 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 14 Day 1 Day 2
(Travel)
Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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