Oct 9, 2020 – Swim Regio Solothurn

Evening workout including race skills, starts & turns, built around mostly recovery sets. This was a little bit of a shorter session in the pool as we started the evening with a team stretch.

Workout PM

“Point 0” (Extended Version):
50 choice S-T-F (dive & glide on start)
50 scull (25 feet first, 25 head first)
50 as 4×12.5 (2x UW fly kick FAST, 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets ]
[ –> 15 free straight arm no breath back to wall ]

Part 1:
800 as 200 free DPS, 100 IM drill
[ 6 starts: 2x dive & glide, 2x dive & kick, 2x dive & transition ]
4×50 choice turn sprints (from middle) @1’15

6×100 free (or back) w/fins & paddles @1’35
6×50 as 1x back, 1x free breathe 5 @55″

Part 2:
400 as 100 back, 50 double arm back w/fly kick
[ 4 relay starts: 15 sprint from dive, 25 easy, 10 finish sprint ]
4×50 choice turn sprints (from middle) @1’15

4×100 free (or back) w/fins & paddles @1’35
4×50 as 1x back, 1x free breathe 5 @55″

WORKOUT TOTAL: 3250

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