Aerobic focused Thursday incorporating sprints in the morning with the sports class and some kicking in the evening with the full team.
The PDF download contains the details of the early session with a freestyle distance and a medley option for our growing morning crew.
Workout AM
Part 1:
400 w/fins as 75 free DPS, 25 FKOB (arms on side)
3×100 choice as 75 drill, 25 build R15″
4×25 choice as 15 sprint, 10 easy @1′
300 w/fins as 75 free DPS, 25 FKOB (arms vertical)
2×100 choice as 75 drill, 25 build R15″
4×25 choice as 12.5 blast, 12.5 easy @1′
200 w/fins as 50 back, 50 fly kick on side
100 choice as 75 drill, 25 build
4×25 choice float sprint @1′
Part 2:
6×100 free cruise @1’40
400 w/fins as 75 kick, 25 kayak
4×25 as 1x no breath (UW fly kick or breast pullouts), 1x double arm back R30″
3×100 IM (regular, reverse, relay order) @1’40
300 w/pullbuoy & paddles as 25 scull, 75 free pull
4×25 as 1x no breath (fly or free swim), 1x double arm back R30″
100 free breathe 4-3-2-1 by 25
200 choice kick w/fins social
4×25 as 1x UW fly kick (glide), 1x double arm back R30″
WORKOUT TOTAL: 4000
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
