Nov 11, 2021 – Swim Regio Solothurn

No morning practices this week as we bring more focus to recovery (sleep is the best), however, lactate production & tolerance workout #2 on this Thursday evening for the National & Junior National groups.

Workout PM

“Point 0” (Racing Version):
[ Clap Reaction –> Vertical Jump Start ]
50 choice S-T-F (15 breakout sprint, 25 as 12.5-12.5 turn sprint, 10 finish sprint)
[ 10″ vertical fly kick ]
50 as 4×12.5 (1x UW fly kick sprint on back or front, 1x scull, 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 35 free straight arm breathe 5 back to wall (focus on body drive) ]


Part 1:
200 as 150 free DPS, 50 back
4×50 as 35 free strong build, 15 scull @1’10
200 choice as 150 drill, 50 kick build
4×50 choice as 1x (35 FAST, 15 easy), 1x (25 FAST, 25 easy) @1’10
200 as 50 back, 50 choice drill, 50 free breathe 5, 50 choice kick build
4×50 as 1x (25 free no breath FAST, 25 back easy), 1x choice (15 sprint, 35 easy) @1’10
200 back easy

Part 2:
2×100 choice MAX @6′
4×50 choice MAX @3′
[ optional swimming or walking between distances ]

400 w/fins & paddles as 200 back, 200 free breathe 5
400 choice kick w/fins as 100 smooth, 50 strong

Part 3:
100 MAX @4′
2×50 choice MAX @3′
[ optional swimming or walking between distances ]

200 choice kick w/fins as 50 strong, 50 easy
200 w/fins & paddles as 50 free breathe 5, 50 back (last 50 double arm)

WORKOUT TOTAL: 3300

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Day 2
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Day 7
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Week 33 Day 1
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(SAT)
Day 7
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Week 34 Day 1
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(Meet)
Week 35 Day 1
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Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
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Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
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Day 7
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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 Day 7
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Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
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Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
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Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
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Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
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
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
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Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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