May 20, 2021 – Swim Regio Solothurn

Relaxed low-end aerobic evening workout providing options for our “event groups” during the last part of the session (adapting the “type” of work not volume today).

Workout PM

Part 1:
300 as 50 free (25 kick 11-position, 25 overkick), 25 scull, 75 free DPS
5×50 back cruise (5 UW fly kicks off every wall) @1′
200 IM as 25 drill, 25 swim
3×50 back as 25 kick, 25 swim @1′

8×100 choice kick as 2x @2’10, 2x @2′, 2x @2’05, 2x @1’55

Part 2:
200 IM as 25 drill, 25 swim
3×50 back cruise (5 UW fly kicks off every wall) @55″
100 as 25 scull, 25 SA-combo
50 as 25 UW fly kick, 25 double arm back

5×100 choice kick w/fins @1’45

Part 3 – Sprint:
8×50 as 2x free breathe 5, 1x back @55″
100 free breathe 4-3-2-1 by 25
4×50 choice kick w/fins @50″
4×25 free relaxation drills R10″ (3-5 bobs)

Part 3 – MD:
200 IM as 25 drill, 25 swim
3×100 choice kick w/fins @1’40
100 IM drill
4×50 free decrease # of strokes 1.-4. R15″

Part 3 – Distance:
500 free w/pullbuoy & paddles
200 IM as 25 drill, 25 swim
100 as 25 scull, 25 double arm back

WORKOUT TOTAL: 3500

This workout was a co-production by Swim Regio Solothurn Head Coach Nico Messer and Head Age Group Coach Claudio Derungs.