Sep 24, 2020 – Swim Regio Solothurn

Aerobic and kicking focused Thursday evening session aiming for active recovery including some short axis stroke work to change the “ingrained freestyle movement patterns”.

The PDF download contains notes from the breathing and ROM (range of motion) work before starting the pool session this evening.

Workout PM

Part 1:
1000 free w/fins & snorkel locomotion alt. kick/swim
[ 50/50 – 100/100 – 150/150 – 200/200 – kick: arms on side ]

[ 5x (15″ vertical fly kick + 3x Rockets w/fly kick) @50″ ]

Part 2:
3×100 flutter kick @2′
4×50 back cruise @55″

3×100 fly or breast kick @2′
4×50 as 25 scull, 25 fly or breast swim @1’10

Part 3:
500 free w/fins & snorkel locomotion alt. kick/swim
[ 100/100 – 75/75 – 50/50 – 25/25 – kick: on side ]

[ 3x (15″ vertical fly kick + 3x Rockets w/fly kick) @50″ ]

Part 4:
6×50 fly or breast kick @1′
2×100 fly or breast as 25 scull, 25 swim, 25 drill, 25 swim @2′

6×50 flutter kick @1′
2×100 as 50 free breathe 5, 50 back (double arm easy on #2) @1’45

WORKOUT TOTAL: 3500

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


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