Mar 31, 2021 – Swim Regio Solothurn

Aerobic focused Wednesday session for the Junior & Senior athletes starting with our “Point 0” before splitting into different groups for the “main chunk” of work this evening.

Below is the distance option alternating longer distances with shorter tempo sets.

Workout PM – Distance

“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]


Part 1:
900 free w/pullbuoy (paddles & snorkel optional) smooth descend by 300
16×50 as 7x free cruise @50″, 1x back smooth @1’10

700 free w/fins (paddles optional) as 250 swim DPS, 100 kick on side
12×50 as 5x free tempo @45″, 1x back kick easy @1’30

Part 2:
600 free w/pullbuoy (paddles & snorkel optional) smooth descend by 200
10×50 as 4x free cruise @50″, 1x back smooth @1’10

400 free w/fins (paddles optional) as 150 swim DPS, 50 kick on side
6×50 as 2x free tempo @45″, 1x back kick easy @1’30

Part 3:
300 choice kick w/fins
4×50 free decrease # of strokes 1.-4. @1′

WORKOUT TOTAL: 5450

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