Sep 21, 2021 – Swim Regio Solothurn

First time this season doing some long course threshold work for the athletes of National & Junior National groups. We were alternating fast kicking with pace 50’s on relatively “relaxed” intervals to allow everybody to hit and sustain the required speed.

Workout PM (LCM)

“Point 0” (Extended Version):
[ 10″ squat hold + 2 squat jumps & 2 leg kicks ]
50 choice S-T-F (dive & glide on start)
50 scull (20 feet first, 10 seated on side, 20 head first)
[ 10″ vertical fly kick ]
50 as 4×12.5 (2x UW fly kick FAST – 1x on back, 1x on front; 2x choice sprint) @20″

[ 10 surface push-off & glide –> 5x bobs, 5x rockets w/fly kick, 5x loops, 5x turn rockets –> 15 free straight arm no breath back to wall ]

Part 1:
300 as 150 free breathe 3-5-7 by 50, 50 double arm back, 100 free DPS

3×100 choice kick as 25 FAST, 25 easy @2’10
3×50 free pace (800P) @50″
50 double arm back easy

3×100 choice kick as 50 FAST, 50 easy @2’10
6×50 free pace as 1x (800P), 1x (400P) @1′
100 back easy as 50 double arm, 50 regular

3×100 choice kick as 25 FAST, 75 easy @2’10
9×50 free pace as 1x (800P), 1x (400P), 1x (200P) @1’10
150 back easy as 50 double arm, 100 regular

3×100 choice kick w/fins @1’50
3×50 choice w/fins & paddles pace (100P – “best average”) @1’30
250 back w/fins & paddles easy as 50 kick (arms on side), 50 double arm, 150 regular

Part 2:
200 w/pullbuoy (paddles optional) as 100 free breathe 3-5 by 50, 50 scull, 50 free breathe 7
3×100 choice kick @2’10
3×50 free decrease # of strokes 1.-3. R15″
50 double arm back

200 free w/pullbuoy (paddles optional)
3×100 choice kick @2’10
3×50 free decrease # of breaths 1.-3. R15″
50 as 25 no breath (UW kick, pullouts, or swim), 25 double arm back

WORKOUT TOTAL: 4650

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