Nov 9, 2020 – Swim Regio Solothurn

Aerobic focused Monday evening workout integrating a few short sprint sets as we continue our “extended recovery cycle” to prepare for our intrasquad meets.

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As last week, we started our session with a “wide range of movements” during the first part to “replace” our usual on-deck warm-up activity. Our only athlete still competing at the upcoming Swiss Short Course Nationals got out towards the end of the second part as she’s doing somewhat of a “drop taper” for the championship meet.

Workout PM

Part 1:
400 as 50 “choice”*, 50 alt. back-free (25 w/fly kick, 25 regular)
[ *choice: 5 dolphin dives, 10″ vertical fly kick, 3x dolphin dives, 5x rockets w/fly kicks, ]
[ 15 UW free swim drill, 3 loops, finish lap jogging ]


200 “choice” as 25 board scull, 25 kayak, 50 kick (25 tombstone, 25 regular)

Part 2:
4×50 choice as 1x (35 strong build, 15 easy), 3x (15 sprint, 35 easy) @1’15
800 free or back w/fins & paddles as 300 swim DPS, 200 kick sailor drill, 300 swim DPS
[ kick: 50 on side (25 each), 50 on back (alt. position by 12.5) ]
3×100 as 50 back, 50 free breathe 5 @1’40

4×50 choice as 1x (25 strong build, 25 easy), 1x (10 float sprint, 40 easy) @1’15
600 free or back w/fins & paddles
[ 200 left fin, right paddle; 200 right fin, left paddle; 200 both fins & paddles ]
3×100 as 50 choice (25 drill, 25 swim), 50 free breathe 5 @1’50

4×50 choice w/fins & paddles as 1x (15 sprint, 35 easy), 1x (10 float sprint, 40 easy) @1’30
400 w/pullbuoy (paddles & snorkel optional) as 100 free pull, 50 scull
[ LP: 400 choice loosen ]
6×100 as 3x free @1’40, 2x (50 choice – 25 drill, 25 swim; 50 back) @1’50, 1x free breathe 5

Part 3:
3×200 choice as 1x kick, 1x pull, 1x drill R20″
2×50 as 25 choice no breath (UW kick, pullouts, or swim), 25 double arm back R30″

WORKOUT TOTAL: 4900

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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