Sep 18, 2021 – Swim Regio Solothurn

Kicking off short course season competing at the Fricktal-Cup this Saturday afternoon. Providing an activation to get everybody “sweaty” before jumping in the pool for the warm-up. Overall a good meet for our athletes after a few more weeks of training.

You can read more about our reasons and approach behind “taking more control” of the meet warm-up (and swim down) on the Speed Meet post. Results from the Fricktal-Cup are available on SwimRankings.

Fricktal-Cup

Warm-up:
[ first part for all athletes at the start; additional warm-up as needed ]
200 free (or back) DPS
4×25 free as 1x strong build, 1x FAST R10”
200 as 50 back, 25 scull, 50 free breathe 5, 25 scull, 50 back
4×25 as 1x free no breath FAST, 1x choice FAST R15”
200 as 50 choice (kick-drill-build), 25 double ar back
4×25 choice as 1x FAST, 1x (15 sprint, 10 easy) R20”

4×50 free decrease # of strokes 1.-4. R15”
4×25 free relaxation drills R10” (3-5 bobs)

Activation (3 rounds):
– 80x CheerFit (jumping jacks, fly jacks, hip twisters, cheers; 20 each)
– 1x Lunge & Reach (R1: up – R2: down – R3: Xcross)
– 3x squat or vertical jumps (explosive!)

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