May 6, 2021 – Swim Regio Solothurn

Thursday evenings will be a little more challenging practices for us as we’re back training at our indoor facility with limited lane space. Today for our “first session”, we opted for a mostly kicking focused workout including shorter distances to avoid people running over each other and getting a vibe on how to organize these practices for the coming weeks.

Workout PM

Part 1:
150 as 25 free overkick, 50 back one arm drill
350 flutter kick alt. 100-75-50-25 on side smooth, 25 on back FAST
7×50 choice kick @1’05
3×25 flutter tombstone kick FAST @1′
25 kayak

Part 2:
150 as 50 free, 50 back alt. 25 w/fly, 25 w/flutter kick
350 fly kick alt. 100-75-50-25 on side smooth, 25 on back FAST
5×50 choice kick @1’
3×25 fly as 15 UW sprint, 10 one arm easy @1’
25 double arm back

Part 3:
8×75 choice kick @1’40
50 as 25 scull, 25 double arm back
6×75 choice kick @1’30
50 as 25 scull, 25 double arm back

2×100 choice as 25 kick, 25 swim @1’45
50 as 25 no breath (UW kick, pullouts, or swim), 25 double arm back

WORKOUT TOTAL: 3200

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
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