Nov 17, 2021 – Swim Regio Solothurn

Mid-week aerobic recovery focused workout for the National & Junior National groups. We “only” went for an hour this evening and offered options for our “event groups”.

The two athletes competing at SC Nationals went through a slightly modified first part and then got to choose what else they wanted to do or be done for the night.

Workout PM

Part 1 – All Groups:
12×50 free cruise @50″
6×100 choice kick w/fins @1’40
[ Team KBSM: 4×100 choice drill R15″ ]
200 as 100 free breathe 3-5 by 50, 50 back, 50 free breathe 7

Part 2 – Sprint:
8×50 free cruise @50″
4×100 choice drill R15″
200 as 150 free breathe 3-5-7 by 50, 50 double arm back

Part 2 – MD/Stroke:
200 choice (stroke) as 50 kick, 50 drill
4×100 as 25 choice (stroke), 75 free @1’40
200 choice (stroke) as 50 kick, 50 drill
6×50 as 1x choice (stroke), 1x free breathe 5 @55″

Part 2 – Distance:
3×200 free cruise @3’20
200 choice drill
3×100 free w/pullbuoy (paddles optional) @1’40
100 choice drill

Part 3 – All Groups:
3×50 free decrease # of strokes 1.-3. R15″
50 as 25 scull, 25 double arm back (3-5 bobs @ 25)

WORKOUT TOTAL SPRINT: 2600 – MD: 2700 – DISTANCE: 2800

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