Oct 6, 2021 – Swim Regio Solothurn

Mid-week aerobic focused evening workout for the National & Junior National squads providing three options for our “event groups”.

Workout PM

Calibration:
300 kick as 50 on side (25 each), 50 on back (different arm positions) alt. 100 flutter, 100 fly, 100 flutter
200 as 50 back one arm drill, 50 breast w/fly kick, 50 free one arm drill, 50 fly 1-1-1 (no breath on full strokes)
100 scull as 50 on back, 50 on front alt. 25 feet, 25 head first

Sprint:
600 as 200 free DPS, 100 back, 50 scull, 100 free DPS, 100 back, 50 scull
4×50 free breathe 5 @55″
400 as reverse IM, 50 scull, 100 free DPS, 50 scull, 100 IM
4×50 as 1x back kick @1’05, 1x free breathe 5 @55″

2×200 as 1x choice kick, 1x free w/pullbuoy R20″
200 IM as 25 drill, 25 swim
3×100 as 25 fly or breast, 75 free @1’40
200 IM as 25 drill, 25 swim

MD/Stroke:
200 as 50 choice drill, 25 scull
4×100 as 35 choice (stroke), 65 free DPS @1’40
8×25 choice (stroke) @35″

200 as 50 choice drill, 25 scull
3×100 as 25 choice (stroke), 75 free DPS @1’40
8×25 choice (stroke) @35″

7×100 free cruise @1’40
200 choice kick
4×25 choice (stroke) @35″

Distance:
4×400 as 3x free DPS @6′, 1x IM (25 kick, 25 swim, 25 drill, 25 swim)
3×300 as 2x free DPS @4’30, 1x IM (25 kick, 25 drill, 25 swim)
2×200 as 1x free DPS, 1x IM (25 drill, 25 swim) R20″

3×100 as 15 scull, 10 free head-up, 25 back, 50 free breathe 5 R15″

Reset:
4×50 free decrease # of strokes 1.-4. R15″
4×25 free relaxation drills R10″ (3-5 bobs)
3×50 free decrease # of breaths 1.-3. R30″
50 as 25 free no breath, 25 scull

WORKOUT TOTAL SPRINT: 3600 – MD: 3600 – DISTANCE: 4300

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