Mar 8, 2021 – SRSO – Ivo Staub

Starting week two of our “race pace” training cycle with a “build session” to prepare for the workouts of the following days. Setting up strokes and paces while including some breath control and vertical kicking.

We also decided to “test” ourselves in a meet at the end of this week. The goal was to actually have a more real situation than with our “simulation practices” and get an additional opportunity to race before Nationals.

Workout

Part 1:
6×50 cruise as 1x free, 1x back @55″
8×25 choice kick @45″
4×50 cruise as 1x free, 1x back @50″
4×25 choice kick @40″

[ BC: 30″ (45″) – 45″ (1′) – 1′ ]
[ Vertical kick: 3′ steady w/fins ]

Part 2:
8×25 choice kick as 4x descend 1.-4., 4x (1x easy, 1x FAST) @1′
3×50 free as 35-25-20 strong to sprint @1’15
250 easy as 50 free breathe 5, 50 scull, 50 back, 50 scull, 50 free breathe 5

[ BC: 30″ (45″) – 45″ (1′) – 1′ ]
[ Vertical kick: 2′ steady w/fins ]

6×25 choice kick as 3x descend 1.-3., 4x (1x easy, 2x FAST) @1′
2×50 free as 25-20 FAST to sprint @1’15
200 easy as 50 free breathe 5, 25 scull, 50 back, 25 scull, 50 free breathe 5

[ BC: 30″ (45″) – 45″ (1′) – 1′ ]
[ Vertical kick: 1′ steady w/fins ]

Part 3:
[ second round optional ]
150 as 75 back, 75 free (both 50 one arm drill – 25 each, 25 regular DPS)
100 as 25 scull, 25 breast w/fly kick
50 easy as 25 free no breath, 25 double arm back

WORKOUT TOTAL: 2150 (2450)

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