Nov 16, 2020 – Swim Regio Solothurn

Longer aerobic focused Monday evening workout integrating short sprints as we tackled this last week of our “extended training cycle” with no opportunity to compete at last week’s SC Nationals for our athletes now gearing up for a mini intrasquad meet series.

First part of the workout continues to “replace” our usual on-deck warm-up activity with the athletes going through a “wide range of movements” in the pool.

We had good results with our sole competitor at the Swiss Short Course Nationals in Sion. After over a year without a PB, she was able to break all her PBs and even qualified for the B final in the 200 breaststroke. Find our “teams” (or all of the championship) results on SwimRankings.

Workout PM

Part 1:
400 as 50 free, 50 double arm back (breast-flutter-fly kick by 15)
[ free: 15 feet first; 15″ strong flutter kick against wall; 10 head-up; 3x (1x rocket w/fly kicks, 1x turn rocket); 15 UW swim drill; 3 loops; 10 fast scull ]

200 as 25 FKOB (arms on side); 25″ vertical fly kick; 25 SA-combo, 50 free breathe 5
[ free: 25 fist drill, 25 regular ]

Part 2:
50 choice as 25 drill, 25 strong build @1’20
50 choice as 3×12.5 sprint, 1×12.5 easy @20″
100 as 25 choice no breath (UW kick, pullouts, or swim), 75 back

700 free w/snorkel & paddles (200 left, 200 right – use fist drill for other side; 300 both)
50 choice as 25 drill, 25 strong build @1’20
50 choice as 3×12.5 sprint, 1×12.5 easy @20″
100 as 25 choice no breath (UW kick, pullouts, or swim), 75 back

2×500 R30″ as
1x choice kick w/fins;
1x free w/fins & paddles as 50 one arm drill (25 each), 50 sailor drill, 150 regular

50 choice as 25 drill, 25 strong build @1’20
50 choice as 3×12.5 sprint, 1×12.5 easy @20″
100 as 25 choice no breath (UW kick, pullouts, or swim), 75 back

3×300 R30″ as
1x w/pullbuoy as 125 free pull, 50 scull (25 feet, 25 head first), 125 free pull;
1x as 100 free breathe 5, 100 back, 100 free breathe 5;
1x as 50 free overkick, 200 back, 50 free overkick

Part 3:
400 choice as 35 FAST from dive, finish easy
200 choice as 25 sprint from dive, finish easy

WORKOUT TOTAL: 5000

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