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 - 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) |
