Nov 23, 2020 – Swim Regio Solothurn

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.

Below 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.