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.


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
(OFF)
Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
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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 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 50 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
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Day 7
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Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
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Day 7
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Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
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Day 7
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Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 18 Day 1 Day 2
(DRY)
Day 3
(DRY)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 19 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 20 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 21 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 23 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
Week 24 Day 1 Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 25 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6 Day 7
(OFF)
Week 26 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 27 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 28 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 29 Day 1 Day 2 Day 3
(Meet)
Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

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