May 18, 2022 – Swim Regio Solothurn

Mid-week aerobic and speed focused workout for the National & Junior National groups. This Wednesday evening our aim was to use the aerobic freestyle blocks as active recovery and the short fast sets of 25’s to keep everybody sharp between our two lactate practices this week.

Workout PM

Part 1:
400 free DPS @6’40
4×100 free DPS @1’40
300 free DPS @5′
6×50 free DPS @50″

200 choice drill
100 as 25 scull, 25 choice build
4×25 choice FAST @30″ (+30″)
2×25 choice FAST @1′

Part 2:
300 free DPS @4’45
3×100 free DPS @1’35
200 free DPS @3’10
4×50 free breathe 5 @55″

200 choice drill
100 as 25 scull, 25 choice build
2×25 choice FAST @30″ (+30″)
4×25 choice FAST @1′

Part 3:
2×200 choice kick w/fins OR free w/pullbuoy & paddles R20″
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 3800

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