Mar 3, 2022 – Swim Regio Solothurn

For the evening practice we split into our “event groups” for the main chunk of work. Slightly lower volume as we also try to provide some “rest” for the meet this weekend.

Workout PM (LCM)

Part 1:
8×100 free (or back) cruise as 2x @1’50, 2x @1’45, 2x @1’40, 2x @1’35
3×200 as 1x choice kick, 1x free w/pullbuoy, 1x choice drill R20″
4×100 free (or back) w/fins & paddles @1’30

Part 2 – Sprint:
12×50 free (or back) cruise as 4x @55″, 4x @50″, 4x @45″
2×200 choice as 1x kick, 1x drill R20″
4×100 free (or back) w/fins & paddles @1’30

200 choice drill
4×100 as 50 back, 50 free (25 straight arm, 25 fist drill) @1’50
200 choice drill
4×50 as 3x free breathe 5, 1x back easy @55″

Part 2 – MD/Stroke:
400 as 200 free DPS, 100 fly or breast*, 100 free DPS
4×50 as 35 fly or breast DPS, 15 free smooth @1’05
2×200 as 100 free DPS, 50 fly or breast*, 50 back R20″
4×50 as 25 fly or breast DPS, 25 free smooth @1’05

4×100 free (or back) w/fins & paddles @1’30

200 as 50 free DPS, 50 fly or breast*, 100 back
6×50 as 35-25-15 (w/flutter kick) fly or breast DPS, finish free smooth @1′
100 as 25 scull, 25 double arm back

[*fly: 1-1-1 progression (no breath on full strokes) – breast: 2-1 kick drill (strong push, long glide)]

Part 2 – Distance:
800 free DPS (long & relaxed; steady cruise; can be pull)
4×50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) R10″
600 free DPS (long & relaxed; steady cruise; can be pull)
4×50 choice as 1x kick, 1x swim, 1x drill, 1x swim R10″

4×100 free (or back) w/fins & paddles @1’30

400 free “tempo” (long & “strong”; neg.-split each 100; steady rhythm)
4×50 back as 1x (25 kick, 25 double arm), 1x easy swim R10″

WORKOUT TOTAL SPRINT: 4200 – MD: 4000 – DISTANCE: 4600

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