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.


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