Sep 17, 2020 – Swim Regio Solothurn

Aerobic and kicking focused Thursday evening workout including different options for our event groups through the last part of the session.

Workout PM

Part 1:
500 as 25 scull, 100 free DPS

5x (25“ vertical kick, 15” rest)

5×100 choice kick w/fins @1’45 + 100 IM @2’
4×100 choice kick w/fins @1’35 + 100 IM @2’
3×100 choice kick @2’ + 100 reverse IM @2’
2×100 choice kick @1’55 + 100 reverse IM

3x (15“ vertical kick strong, 10” rest)

Part 2 – Sprint / MD:
300 as 25 scull, 50 stroke drill
2×200 stroke as kick-drill-kick-swim by 25-50 per 200 R20”
100 as 25 scull, 25 double arm back

Part 2 – Distance:
400 free or back w/fins & paddles as 50 kick, 50 swim
2×300 free w/pullbuoy & paddles R15”
200 IM as 25 drill, 25 swim
100 as 25 scull, 25 double arm back

WORKOUT TOTAL SPRINT/MD: 3100 – DISTANCE: 3600

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


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