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 sprint option with an “active recovery approach” to the aerobic theme including shorter sets & repeats.

Workout PM – Sprint

“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:
9×100 as 50 back, 50 free breathe 5 @1’45
6×50 free cruise w/fins & paddles @50″
4×50 flutter kick as 1x on side, 1x on back @1’15
50 easy as 25 free no breath, 25 double arm back (to middle & back)

6×100 as 50 free fist drill, 50 back @1’45
6×50 free cruise w/fins & paddles @50″
4×50 flutter kick @1’05
50 easy as 25 free no breath, 25 double arm back (to middle & back)

3×100 back as 25 one arm drill, 25 swim DPS R15″
6×50 free cruise w/fins & paddles @50″
​4×50 25 scull, 25 breast w/fly kick R15″
50 easy as 25 free no breath, 25 double arm back (to middle & back)

Part 2:
300 choice kick w/fins OR w/pullbuoy & paddles (125 free pull, 50 scull, 125 free pull)
200 choice kick w/fins OR w/pullbuoy & paddles (50 free pull, 25 scull)
2×50 as 25 free no breath, 25 back OR (1x free no breath, 1x back)

WORKOUT TOTAL: 4200

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.