Oct 8, 2020 – Swim Regio Solothurn

Aerobic focused Thursday evening session following a “kick-pull-swim” pattern through all three parts of the workout.

The PDF download contains notes from our short dryland (warm-up) before starting the pool session this evening.

Workout PM

Part 1:
3×200 as 150 free (100 fist drill, 50 straight arm), 50 back R15″

6×50 choice kick @1′ (+30″)
6×50 free w/pullbuoy @55″ (+30″)
6×50 free or back cruise @50″

Part 2:
3×200 as 100 free (50 6-kick switch, 50 DPS), 100 back R15″

3×100 choice kick @2′ (+1′)
3×100 free w/pullbuoy & paddles @1’45 (+1′)
3×100 free or back @1’35

Part 3:
3×200 as 50 free full human paddle drill, 150 back R15″

300 choice kick w/fins
300 w/pullbuoy & paddles as 25 scull, 75 free pull
300 IM (or stroke) as 50 drill, 25 swim

WORKOUT TOTAL: 4500

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