Sep 19, 2020 – Swim Regio Solothurn

Special Saturday “fitness lunch session” for our two top groups to close out this year’s outdoor season in a local 16 meter indoor school pool. We started with a longer dryland part outside on the “turf” including a warm-up and some “agility” running drills before moving inside for the “stations fun” in the pool.

The PDF download contains notes from the dryland before the pool parts below.

Workout

[ “components” not necessarily done in the order below ]

– 6x (40″ vertical kick, 20″ rest)
– 6x (wall kick: 7″ blast, 13″ hover)
– Monorail partner kick-scull-swim
– scull “progression”
– partner “resisted” to swim sprints
– breath control [30″ (45″) – 45″ (1′) – 1′]
– float drills
– bubbles & glide (under water & on surface)
– jogging (alt. speeds)
– “water feel” (move water with hands in different ways; “create swirls”)
– sprints: 5x rocket turns into sprint; 5x rockets (w/fly kicks) into sprint

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