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.