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.
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Swim Regio Solothurn - 2020-2021 | |||||||
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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) |
