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.


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
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Week 15 Recovery Week (aka Break)
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