Nov 30, 2020 – Swim Regio Solothurn

Relaxed aerobic focused Monday evening workout for the Senior group to start this week of training providing some more recovery following our first intrasquad meet on Saturday. First half of the session was the same for all of the team before splitting up into our event groups for a little more “individualized” second half.

“Work hard in silence, let the success make the noise.”Click to Tweet

You can find details on our first intrasquad meet with ideas for warm-up and swim down as well as “events” via the free PDF download by going to one of last week’s workouts.

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:
6×100 as 2x free @1’45-1’35, 1x back (50 kick, 50 swim) @2′
8×50 choice kick @1’05
3×100 as 2x free @1’40, 1x back (50 one arm drill, 50 regular)
4×50 choice kick as 15 tombstone, 35 regular @1’15

Part 2 – Sprint:
6×50 as 25 scull, 25 choice drill R10″
2×100 choice as 25 no breath (UW kick, pullouts, or swim), 75 swim R30″

500 free w/snorkel as 25 kick 11-position, 100 swim DPS, 25 scull, 100 swim DPS
300 w/fins as 50 free 6-kick switch, 50 back
100 free as 4×25 relaxation drills R10″ (3-5 bobs)

Part 2 – MD/Distance:
6×100 free w/pullbuoy & paddles @1’30 (back: 5×100 @1’40)
300 IM as 50 drill, 25 swim
4×100 w/pullbuoy & paddles as 15 scull, 85 free pull @1’40 (back: 15 UW fly kick, 85 swim)
200 IM as 25 kick, 25 swim
2×100 as 50 free breathe 5, 50 back R15″
2×50 choice as 25 no breath (UW kick, pullouts, or swim), 25 swim R30″

WORKOUT TOTAL SPRINT: 3050 – MD/DISTANCE: 3450

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


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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