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.


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
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