Relaxed Sunday evening session with a really simple pattern for some aerobic recovery to “digest” this and prepare for the new week of training.
Workout PM
Part 1:
300 as 50 free fist drill, 50 back, 25 free straight arm, 25 double arm back
2×200 choice kick R20″
300 as 100 one arm drill, 50 free or back
[ one arm drill: 50 each arm alt. 25 free, 25 back; resting arm on side ]
2×200 w/pullbuoy (paddles optional) as 50 free pull, 25 scull R20″
300 as 50 back, 50 free breathe 5
2×200 IM as 1x (100 regular, 100 reverse order), 1x (100 reverse, 100 regular order) R20″
Part 2:
6×100 free or back w/fins & paddles @1’20-1’35 (<R5″)
8×50 as 1x back (25 kick, 25 swim) @1′, 1x free breathe 5 @50″
[ last 50: 25 free no breath, 25 push & glide ]
WORKOUT TOTAL: 3100
This workout was provided by Swim Regio Solothurn Head Coach Nico Messer.
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Swim Regio Solothurn - 2020-2021 | |||||||
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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) |
