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.