Aerobic and sprint focused Thursday incorporating main stroke work in the morning with the sports class and plenty of kicking in the evening with the full team.
The PDF download contains the details of the early morning session with two of our athletes putting in some extra (medley) work today.
Workout AM
Part 1:
400 as 100 free DPS, 50 scull
400 choice kick w/fins
4×75 choice as 50 drill, 25 swim R15”
8×25 choice (stroke) DPS @35” (+30″)
4×25 choice (stroke) as 12.5 blast w/flutter kick, 12.5 easy @1′
Part 2:
300 as 75 free DPS, 25 scull
300 free w/pullbuoy & paddles
4×75 choice as 50 kick, 25 swim R15″
8×25 choice (stroke) DPS @35″ (+30″)
4×25 choice as 15 sprint, 10 easy @1′
Part 3:
2×200 as 50 free breathe 5, 25 scull, 25 double arm back R20”
2×200 choice as 50 kick, 50 drill R20″
6×75 as 25 choice (stroke) rotation 1.-3., 50 free DPS @1’30
8×25 as 1x free no breath, 2x choice (1x build, 1x FAST), 1x double arm back easy @45″
2×25 choice float sprint @1’
3×100 loosen as 50 free breathe 5, 50 back R15”
WORKOUT TOTAL: 4400
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
