May 3, 2021 – Swim Regio Solothurn

Short recovery and sprint focused Monday evening practice for the Junior and Senior group to kick-off this new week. The athletes were split into three groups with each of them starting their session with some stretching before jumping in the pool.

“What we do is never as important as how we do it.” -Jane NelsenClick to Tweet

Having to go back training at our short course indoor location for the coming weeks and ongoing restrictions due to the pandemic still in place, our plan and schedule needed some “adaption & creativity”. The athletes will now have a day off in the middle of the week and we will have a dryland only day on Fridays as well as our two “main sessions” on the weekends.

Workout PM

Part 1:
12×50 cruise as 3x free @50″, 1x back @55″
100 choice as 25 drill, 25 scull, 25 drill, 25 build
4×25 choice as 1x FAST, 1x (15 sprint, 10 easy), 2x (12.5 blast, 12.5 easy) @1′

Part 2:
6×50 as 2x free breathe 5 @55″, 1x back kick @1’05
100 choice as 25 drill, 25 scull, 25 drill, 25 build
4×25 choice as 2x (15 sprint, 10 easy), 1x (12.5 blast, 12.5 easy), 1x float sprint @1′

2×50 easy as 25 no breath (UW kick, pullouts, or swim), 25 double arm back R30″

WORKOUT TOTAL: 1400

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


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Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
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Day 7
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Week 29 X X Day 3 Day 4 Day 5 Day 6
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Week 32 Day 1 Day 2
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Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
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Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
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Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 X
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5
(PDF only)
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Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 45 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
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Week 46 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
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(PDF only)
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 50 Day 1 Day 2 Day 3 Day 4 X X X
Week 03 X Day 2 X Day 4 X Day 6 X
Week 04 X Day 2 X Day 4 X Day 6 X
Week 05 X Day 2 X Day 4 X Day 6 X
Week 06 Day 1 Day 2 Day 3 X Day 5 Day 6 Day 7
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Week 07 Day 1 Day 2 X X Day 5 Day 6 Day 7
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Week 08 X Day 2 X Day 4 X X Day 7
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Week 09 X Day 2 X X X Day 6 Day 7
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Week 10 X Day 2 X Day 4 X Day 6 Day 7
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Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 13 Day 1 Day 2 Day 3 Day 4 X Day 6 Day 7
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Week 14 X Day 2 Day 3 Day 4 Day 5 X Day 7
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Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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Week 16 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 18 Day 1 Day 2 Day 3
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Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 19 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 20 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7

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