May 28, 2021 – Swim Regio Solothurn

Friday evening workout for the athletes of the Junior & Senior group not competing during the first session of the meet in Basel. They went through their meet warm-up routines and had two “fast options” available.

We had very mixed results at the Internationaler Basler Cup. While most of the Junior athletes were able to improve on their performances from April, the Senior athletes continued to “struggle”. Overall it was a lot of up and down. You can find full results from the IBC on SwimRankings.

Workout PM

Meet Prep:
1800-2100 individual meet warm-up
500 free DPS OR (100 free DPS, 25 scull)
6×50 free as 3x breathe 5 & descend 1.3., 3x strong build @55”-1’05
200 choice as 50 kick, 50 drill
4×50 choice pace OR (25-35 FAST) @1’-1’10
200 choice as 50 kick, 50 drill
2×50 choice as 15-25 sprint, finish easy @1’30
100-300 as 50 free breathe 5, 50 back easy


Option 1: 3×50 choice as 1x build, 1x smooth pace (>400P), 1x strong pace (<200P) @50”-1’10
Option 2: 1-2×25 (15) choice sprint @2-3’

100-300 choice loosen

Due to the ongoing pandemic, we also had a few athletes that were not able to compete at all during the weekend and they instead did the short 2k below this evening.

Workout:
300 free DPS
2×200 as 50 fly drill, 50 free w/fly kick R20”
200 free DPS
3×100 as 50 fly one arm drill, 25 scull, 25 fly swim R20”

6×50 free cruise R10”
100 as 25 scull, 25 breast w/fly kick
4×50 free cruise R10”
100 as 25 scull, 25 breast w/fly kick
2×50 as 25 free no breath, 25 double arm back R30”

WORKOUT TOTAL: 2000

This workout was provided by Swim Regio Solothurn Head Age Group Coach Claudio Derungs.


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Swim Regio Solothurn - 2020-2021
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