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.

“You measure the size of the accomplishment by the obstacles that you had to overcome to reach your goals.” -Booker T. WashingtonClick to Tweet

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.


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SRSO - Ivo Staub - 2020-2021
Week 51 Day 1 X Day 3 X X X X
Week 52 Day 1 X X X X X X
Week 01 Day 1 Day 2 Day 3 X Day 5 Day 6 X
Week 02 X Day 2 Day 3 Day 4
(SKBE)
Day 5
(Individual)
Day 6 X
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 12 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 14 Day 1 Day 2
(Travel)
Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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