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.


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.


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)
Week 45 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 & 5 Day 4 Day 3 & 5 Day 6 Day 7
(OFF)
Week 48 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(PDF only)
Day 7
(OFF)
Week 50 Day 1 Day 2 Day 3 Day 4 X X X
Week 03 X Day 2 X Day 4 X Day 6 X
Week 04 X Day 2 X Day 4 X Day 6 X
Week 05 X Day 2 X Day 4 X Day 6 X
Week 06 Day 1 Day 2 Day 3 X Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 X X Day 5 Day 6 Day 7
(OFF)
Week 08 X Day 2 X Day 4 X X Day 7
(OFF)
Week 09 X Day 2 X X X Day 6 Day 7
(OFF)
Week 10 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 11 X Day 2 X Day 4 X Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 13 Day 1 Day 2 Day 3 Day 4 X Day 6 Day 7
(OFF)
Week 14 X Day 2 Day 3 Day 4 Day 5 X Day 7
(OFF)
Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 16 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 17 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 18 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 19 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 20 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Dryland)
Day 6 Day 7
Week 21 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 22 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6
(Meet)
Day 7
Week 23 Day 1 Day 2 Day 3
(OFF)
Day 4 Day 5 Day 6 Day 7
(Meet)
Week 24 Day 1 Day 2 Day 3 Day 4 Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 25 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 26 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)

Brought to you with the support of

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments