Oct 15, 2020 – Swim Regio Solothurn

Recovery focused Thursday evening workout for the Senior group in Solothurn prior to our second “race day” with prelims and finals simulation during this holiday training for the two Friday practices. Everybody went through the same first part for the main chunk of work before splitting into groups for the swim down part.

You can download the PDF that includes details such as ideas for warm-ups & swim downs as well as the evening group recovery (this week by our Head Age Group Coach) from these two Friday practices.

Workout PM

“Point 0” (Extended Version):
50 choice S-T-F (dive & glide on start)
50 scull (25 feet first, 25 head first)
50 as 4×12.5 (2x UW fly kick FAST, 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:
400 as 100 free DPS, 50 double arm back
4×100 as 15 scull, 85 free DPS @1’45

2×300 free or back w/fins as 100 kick, 50 swim
6×50 choice kick @1’05

3×200 IM (or stroke) R15″
[ 1x (25 kick, 25 drill), 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) ]
2×100 free w/pullbuoy & paddles as 15 scull, 85 free pull @1’45
4×50 free w/pullbuoy & paddles breathe 5 @55″

Part 2 – Sprint/MD:
100 choice drill
6×50 free cruise @50″

100 choice drill
4×50 free cruise @50″

100 choice drill
2×50 as 25 free no breath, 25 back @1’15

Part 2 – Distance:
1200 as 100 IM drill, 400 free DPS, 100 IM drill, 300 free DPS, 100 IM drill, 200 free DPS

WORKOUT TOTAL SPRINT/MD: 3750 – DISTANCE: 4050

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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