Oct 15, 2021 – Swim Regio Solothurn

Different from the first week, we only had a single session this Friday. This practice somewhat “combined” the different speed endurance sets from the past days for a fast morning workout.

Workout AM

Calibration:
200 kick as 50 on side (25 each), 50 on back (different arm positions) alt. 100 flutter, 100 fly
200 as 50 back one arm drill, 50 breast w/fly kick, 50 free one arm drill, 50 fly 1-1-1 (no breath on full strokes)
200 as 50 scull, 50 free breathe 5, 50 scull, 50 double arm back w/fly kick
[ scull: 1x on back, 1x on front – both 25 feet, 25 head first ]

Part 1:
20×25 choice FAST @40″
6×50 free cruise @50″
200 as 50 back, 25 scull, 50 free breathe 5, 25 scull, 50 back

Part 2:
10×50 best average as 1x choice, 1x free @1’20
3×100 as 50 back, 50 free @1’40
200 as 50 free breathe 5, 25 scull, 50 double arm back, 25 scull, 50 free breathe 5

Part 3:
5×100 free best average @2′
300 kick as 25 flutter strong, 50 choice smooth
4×50 as 1x back, 1x free breathe 5 @55″

Reset:
3×50 free decrease # of strokes 1.-3. R15″
4×25 free relaxation drills R10″ (3-5 bobs)
3×50 as 25 no breath (UW kick, pullouts, or swim), 25 scull R30″
2×25 free as 1x feet first, 1x slow motion R10″

WORKOUT TOTAL: 4050

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