Nov 11 & 13, 2020 – Swim Regio Solothurn

Another Wednesday evening where we needed to break the team in two groups – one of them training today and the other one on Friday evening – both doing the same recovery focused workout. Relaxed aerobic kicking & pulling and incorporating some stroke and medley work.

Our athlete preparing for SC Nationals starting this lucky Friday the 13th did the first two 500’s with the group and then adapted the set of 50’s & 100’s to finish her “taper session”.

Workout PM

Part 1:
500 flutter kick w/fins & snorkel as 50 arms on side, 75 “11-position”
[ if no snorkel: kick on side, 125 each (25 scissor, 100 regular) ]

500 free w/snorkel (paddles optional) as 50 6-kick switch, 75 regular
[ focus on line, body & head position ]

8×50 flutter kick w/fins @55″
3×100 free or back DPS (paddles optional) @1’45

[ LP: ]
[ 8×50 breast as 2x kick, 2x drill R15″ ]
[ 3×100 as 50 breast decrease # of strokes 1.-3., 50 free breathe 5 R30″ ]


Part 2:
2×300 as 50 fly kick (1x on back, 2x on side), 50 choice drill R15″
2×200 free (or back) as 1x w/pullbuoy (50 kick, 50 pull), 1x (50 kick, 50 swim) R15″

6×50 as 25 fly or breast, 25 free or back @1’05
2×100 as 25 scull, 75 free DPS R15″

Part 3:
4×100 IM (1x regular, 1x reverse order) @1’45
100 free breathe 5

4×50 miniIM (switch strokes by 12.5; fly as UW kick) @1’10
100 free slow motion

WORKOUT TOTAL: 4000

This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.


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