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.


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 - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
(OFF)
Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
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 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 50 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)

Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments