It’s “race week” with the first intrasquad meet of our mini series planned during the Saturday morning session. There won’t be a “traditional taper” to conclude this “extended cycle” as we won’t really be providing rest to our athletes, however, the training will shift to mostly (active) recovery and sprint during the coming weeks in order to allow all of them to swim fast and depending on the events contested to go after their PBs.
“You measure the size of the accomplishment by the obstacles that you had to overcome to reach your goals.” -Booker T. WashingtonClick to TweetBelow are the details of the Monday evening session with short sprints through the first three parts and a “quick” aerobic set to finish the workout.
Workout PM
“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″
[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]
Part 1:
200 free (snorkel optional) as 50 kick on side rotation drill, 50 6-kick switch, 100 swim DPS
100 choice as 25 drill, 25 build
3×15 choice sprint @45″ + 35 choice easy (to middle & back)
3×12.5 choice sprint @30″ + 37.5 choice easy (to middle & back)
3×10 choice blast @20″ + 40 choice easy (to middle & back)
9×100 as 3x (50 back, 50 free) @1’45, 3x (25 back, 75 free) @1’40, 3x free @1’35
Part 2:
200 choice as 100 (25 kick, 25 swim), 100 (25 drill, 25 build)
2×12.5 choice sprint @30″ + 50 choice easy (to middle & back)
2×10 choice blast @20″
6×100 as 3x (25 back, 75 free) @1’40, 3x free @1’35
Part 3:
25 choice sprint from dive (walk back)
3×100 free @1’35
Part 4 – Sprint:
5×200 as 1x (50 back, 50 free breathe 5), 1x choice (50 kick, 50 drill) R20″
Part 4 – MD / Distance:
5×300 as 1x free (pullbuoy & paddles optional), 1x IM or stroke (25 kick, 25 drill, 25 swim) R20″
WORKOUT TOTAL SPRINT: 3795 – MD/DISTANCE: 4295
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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Swim Regio Solothurn - 2020-2021 | |||||||
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Week 28 | Day 1 | X | X | Day 4 | X | Day 6 (OFF) |
Day 7 (OFF) |
Week 29 | X | X | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 30 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 32 | Day 1 | Day 2 (OFF) |
Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 (OFF) |
Week 33 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
Week 34 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 35 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Running) |
Day 7 |
Week 36 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 37 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 |
Week 38 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 39 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | X |
Week 43 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (PDF only) |
Day 6 (PDF only) |
Day 7 (OFF) |
Week 44 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 45 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 46 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 47 | Day 1 | Day 2 | Day 3 & 5 | Day 4 | Day 3 & 5 | Day 6 | Day 7 (OFF) |
Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (PDF only) |
Day 7 (OFF) |
Week 50 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
Week 03 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 04 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 05 | X | Day 2 | X | Day 4 | X | Day 6 | X |
Week 06 | Day 1 | Day 2 | Day 3 | X | Day 5 | Day 6 | Day 7 (OFF) |
Week 07 | Day 1 | Day 2 | X | X | Day 5 | Day 6 | Day 7 (OFF) |
Week 08 | X | Day 2 | X | Day 4 | X | X | Day 7 (OFF) |
Week 09 | X | Day 2 | X | X | X | Day 6 | Day 7 (OFF) |
Week 10 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 11 | X | Day 2 | X | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 13 | Day 1 | Day 2 | Day 3 | Day 4 | X | Day 6 | Day 7 (OFF) |
Week 14 | X | Day 2 | Day 3 | Day 4 | Day 5 | X | Day 7 (OFF) |
Week 15 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
Week 16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
Week 18 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 19 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 20 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Dryland) |
Day 6 | Day 7 |
Week 21 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 22 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 (Meet) |
Day 7 |
Week 23 | Day 1 | Day 2 | Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (Meet) |
Week 24 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 25 | Day 1 (OFF) |
Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Week 26 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
Week 27 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 28 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
Week 29 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
