Oct 4, 2020 – Swim Regio Solothurn

Sunday afternoon session focusing on racing skills with a dedicated 20 minutes block of starts & turns work complemented with some relaxed aerobic parts for recovery.

Workout PM

Part 1:
3×300 R20″ as
1x free DPS (open turns; glide past flags), 1x free DPS (UW turns), 1x IM as 25 scull, 50 drill

300 as 50 free breathe 5 build, 50 back
3×100 as 25 free decreasing speed, 75 back @1’45

Intermezzo – Starts:
[ Dive Progression (<20′) ]
feet forward (leap), kneeling push (from side or block), spear dive (flat back; bend at hips), arrow dive (forward movement; flat back; synch arm and leg push), arm pull drill, regular dive(s) –> dive & glide; dive & kick; dive, kick & glide; dive & transition

Part 2:
4×200 R20″ as
1x free DPS (open turns; glide past flags), 1x free DPS (UW turns),
2x IM as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim)

200 as 50 stroke smooth build, 50 back
4×50 stroke DPS @1’05

Intermezzo – Turns:
[ Turn Progression (<20′) ]
approach & hand XOR foot placement (freeze), approach & push (on back & different angles), approach, push & roll (“fly kick pattern”), approach, push, roll & transition

Part 3:
5×100 free (or back) w/fins & paddles @1’25-1’35
4×25 free relaxation drills R10″ (3-5 bobs)

WORKOUT TOTAL: 3300

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


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Swim Regio Solothurn - ITT Fall 2020
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