Nov 22, 2021 – Swim Regio Solothurn

“Championship Week” for the National & Junior National groups starting with a recovery focused Monday evening session including some speed work. We’re keeping quite a bit of the “intensity” and continue to decrease volume – swimming is now mainly very relaxed or at “race tempo”.

Short Course Nationals was a good meet for us – we didn’t really make any big waves, however, our athletes keep improving again (for some it’s been a long time hitting a PB) and certainly leaves us with a good feel for the upcoming Regional Champs (our focus meet of this training cycle). Results from SC Nationals in Sursee are available on SwimRankings.

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:
300 as 100 free DPS, 50 double arm back, 50 free breathe 5, 100 back
6×50 free cruise @50″
2×200 choice as 1x kick, 1x drill R20″
4×50 free build & descend 1.-4. @50″
200 as 50 double arm back, 50 free breathe 5, 50 back, 50 free breathe 5
4×50 choice as 1x (35 FAST, 15 easy), 1x (25 FAST, 25 easy) @1’10
3×100 choice as 1x kick, 1x drill, 1x (25 no breath, 25 scull, 50 swim) R20″

Part 2:
3×50 choice (free) as 1x build, 1x smooth pace (<400P), 1x strong pace (>200P) @1′
50 choice easy (+ 2-3′ rest)
50 choice MAX from dive

Part 3:
300 choice kick w/fins as 50 strong, 100 smooth
3×100 free (or back) w/fins & paddles cruise @1’40

3×50 free decrease # of strokes 1.-3. R15″
50 as 25 no breath (UW kick, pullouts, or swim), 25 double arm back

WORKOUT TOTAL: 3050

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