Shorter Friday evening session for the National & Junior National groups with more recovery and a few short sprints to get ready to compete at the Hi-Point meet in Oerlikon on the weekend.
Workout PM
Part 1:
500 as 25 scull, 100 free DPS
8×50 choice kick w/fins as 3x build & descend 1.-3., 1x easy, 1x (25 FAST, 25 easy) @1′
3×15 choice breakout sprint from dive
Part 2:
400 as 100 back, 50 scull, 100 free breathe 5, 50 scull, 100 back
3×100 choice as 25 kick, 50 drill, 25 build R15″
25 choice sprint from dive
Part 3:
3×100 free (or back) cruise w/fins & paddles @1’40
4×50 free decrease # of strokes 1.-4. R15″
100 as 35 free no breath, 15 scull, 50 double arm back
WORKOUT TOTAL: 2270
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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| Swim Regio Solothurn - 2021-2022 | |||||||
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| Week 32 | Day 1 (OFF) |
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Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
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| Week 33 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (SAT) |
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| Week 36 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 37 | Day 1 | Day 2 | X | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 41 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 42 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 45 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
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| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
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| Week 03 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 04 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 05 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 06 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 07 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 08 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 09 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 12 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
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| Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF/Meet) |
Day 7 (OFF/Meet) |
| Week 15 | Recovery Week (aka Break) | ||||||
| Week 16 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
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| Week 18 | Day 1 | Day 2 (DRY) |
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| Week 19 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
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| Week 20 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
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| Week 21 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
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| Week 28 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
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| Week 29 | Day 1 | Day 2 | Day 3 (Meet) |
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