Aerobic freestyle focused Thursday morning with the sports class including some main stroke work and mostly kicking for “recovery” in the evening with the full team ahead of our meet in Basel this upcoming weekend.
The PDF download contains the details of the early session with a freestyle distance and a medley option.
Workout AM
Part 1:
5×100 free DPS @1’50-1’45-1’40-1’35 (last 100 <1’30)
400 choice kick w/fins as 100 on side, 100 on back
200 w/pullbuoy & paddles as 50 free pull, 25 scull
4×100 free DPS @1’40-1’35-1’30 (last 100 <1’25)
300 choice kick
200 w/pullbuoy & paddles as 50 free pull, 25 scull
3×100 free DPS w/fins & paddles @1’30
200 free w/pullbuoy & paddles
100 as 25 scull, 25 double arm back
Part 2:
3×200 as 1x (50 free breathe 5, 50 back), 1x choice drill R20”
8×25 choice (stroke) DPS @35”
2×200 as 1x (50 back, 50 free breathe 5), 1x choice drill R20”
4×25 choice (stroke) strong @35”
200 back easy as 50 kick, 50 swim
WORKOUT TOTAL: 4100
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
