Oct 21, 2021 – Swim Regio Solothurn

Aerobic focused session with the full team in the evening including skills (dives & turns) work.

Workout PM (LCM)

“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:
500 free DPS w/open turns (glide past flags)
2×300 free or back w/fins & paddles as 50 kick, 50 swim R15”

[ Dives: 3x forward leap, 6x “static start” (glide), 3x racing start (breakout) ]

Part 2:
400 as 100 free DPS w/UW turns, 50 scull
2×200 free w/pullbuoy & paddles R15”

[ Flip Turns: 3x turn rockets, 3x free or back turn sprint ]
[ Open Turns: 9x float turn, 3x fly or breast turn sprint ]

Part 3:
300 free DPS
3×100 as 50 choice drill, 25 scull, 25 choice swim R15″

[ Dives: 3x forward leap, 3x “static start” (glide), 3x racing start (breakout) ]
[ Turns: 3×25 “5 by 5” turn sprints ]

200 back w/fins as 50 regular, 50 double arm
4×50 w/fins as 25 UW fly kick (glide), 25 back

WORKOUT TOTAL: 3125

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.


Swim Regio Solothurn - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
(OFF)
Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)

Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments