Nov 2, 2021 – Swim Regio Solothurn

Basic but tough Tuesday evening workout for the National & Junior National groups. Following the meet in Allschwil this past weekend, we continued the “racing” this evening with a set of 100’s MAX from dive. With “limited” time and lane space, the recovery part had to be either passive rest (sitting around), swimming around lane mates doing their all out effort, or walking “laps” on pool deck (preferred and recommended method).

Workout PM (LCM)

“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:
300 free DPS
2×200 choice as 1x (50 kick, 50 drill), 1x (50 drill, 50 kick build, 50 drill, 50 strong build) R20″
4×50 as 1x free (35 FAST, 15 easy), 1x choice (15 sprint, 35 easy) @1′
200 as 50 back, 50 free breathe 5
2×100 choice as 1x (50 kick, 50 drill), 1x (50 drill, 50 strong build) R20″
4×50 choice as 1x (25 FAST, 25 easy), 1x choice (15 sprint, 35 easy) @1′
100 back easy

Part 2:
6×100 choice MAX @8′
[ optional easy swimming or walking between 100’s ]

Part 3 (2 rounds):
100 w/fins & paddles as 50 free (35 decreasing speed, 15 smooth), 50 back @1’30
100 w/fins & paddles as 50 back, 50 free breathe 5 @1’40
100 back w/fins (paddles optional) as 50 kick (arms on side), 50 double arm @1’50

WORKOUT TOTAL: 2900

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