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.


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.


Paid downloads are FREE for all premium members!
Your total will automatically adjust when adding a file to the cart.

Swim Regio Solothurn - ITT Fall 2020
Week #1 X X Day 1 Day 2 Day 3 Day 4 Day 5
Week #2 Day 6 X Day 7 Day 8 Day 9 Day 10
(PDF only)
Day 11
Week #3 Day 12 Day 13 Day 14 Day 15 Day 16
(PDF only)
Day 17 X

Swim Regio Solothurn - 2020-2021
Week 28 Day 1 X X Day 4 X Day 6
(OFF)
Day 7
(OFF)
Week 29 X X Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 30 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 32 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
(OFF)
Week 33 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 34 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 35 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Running)
Day 7
Week 36 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 37 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
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 X
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5
(PDF only)
Day 6
(PDF only)
Day 7
(OFF)
Week 44 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
guest
0 Comments
Inline Feedbacks
View all comments