Recovery and skills focused Friday for the Senior group in Solothurn. The morning session was a mix of aerobic and sprint work including a good amount of kicking.
Workout AM
Part 1:
400 as 100 free DPS, 50 scull (25 head, 25 feet first)
6×100 choice kick (last 25 build) @2’10
200 as 50 free DPS, 25 seated scull (1x fwd-bwd, 1x side)
8×50 choice kick as 1x (last 20 strong build), 1x (10 blast) @1’05
Part 2:
2×300 w/fins as 50 choice kick tempo, 50 free or back smooth R15″
6×50 choice kick as 20 tombstone strong, 20 easy, 10 blast @1’30
3×100 free or back w/fins & paddles @1’35
6×50 choice kick as 15 sprint, 35 easy @1’15
Part 3 – Sprint/MD:
300 choice as 15 scull, 65 drill, 20 swim
200 as 50 back one arm drill (25 each), 50 free breathe 5
100 as 50 free (25 UW swim drill, 25 straight arm), 50 double arm back
Part 3 – Distance:
600 free w/pullbuoy & paddles (snorkel optional)
200 as 50 free, 50 back, 50 free, 50 double arm back
[ free: 25 fist drill, 25 straight arm ]
WORKOUT TOTAL SPRINT/MD: 3700 – DISTANCE: 3900
