Sep 24, 2021 – Swim Regio Solothurn

Friday evening with an aerobic and speed focused session for the National & Junior National groups providing “event and stroke based” options for a little more specific work following a first common part.

Workout PM

Part 1:
400 w/fins as 200 back, 100 free, 100 back
200 fly kick w/fins as 100 on back, 100 on side
300 w/fins as 100 back, 200 free
200 fly kick w/fins as 100 on side, 100 on back
200 free w/fins
200 fly kick w/fins as 50 on side smooth, 50 on back build

3 rounds of the following:
3×50 fly w/fins as 25-20-15 UW kick FAST, one arm easy @1’10
50 double arm back easy w/fins @1’30

Part 2 – Sprint:
400 as 100 free breathe 5, 50 scull, 100 back, 50 scull, 100 free breathe 5
8×50 choice kick w/fins as 1x (25 smooth, 25 FAST), 1x (25 FAST, 25 smooth) @55″
300 as 75 free, 25 scull, 50 free breathe 5, 75 back, 25 scull, 50 double arm back
6×50 choice kick w/fins as 1x FAST, 2x smooth @55″

2×200 free DPS @3’20
4×50 choice as 20 FAST, 30 easy @1’15
200 as 100 back, 50 free breathe 5, 50 back
4×50 free decrease # of strokes XOR breaths 1.-4. R15″

Part 2 – MD:
300 fly or breast
[ fly: 50 one arm (25 each), 50 1-1-1 progression (no breath on full strokes) ]
[ breast: 50 2-1 kick drill, 50 swim DPS ]
4×50 as 20 fly or breast w/flutter kick FAST, 30 choice easy @1’15
2×200 fly or breast as 1x kick, 1x “swim” (same as 300) R20″
4×50 as 20 fly or breast FAST, 30 choice easy @1’15

6×100 free DPS w/fins & paddles @1’30
6×50 as 1x back, 1x free breathe 5 @55″

4×50 free or breast decrease # of strokes 1.-4. R15″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 double arm back

Part 2 – Distance:
3×200 free DPS @3’20
4×50 choice as 1x (25 scull, 25 drill), 1x (25 FAST, 25 easy) R20″
3×200 as 50 free breathe 5, 50 back, 100 free DPS @3’20
4×50 choice as 1x drill, 1x (25 FAST, 25 scull) R20″
2×200 free w/pullbuoy & paddles @3’10
2×50 as 1x choice (25 FAST, 25 easy), 1x free breath control (1-2 breaths) R20″
2×200 w/fins & paddles as 100 free DPS, 50 back, 50 free breathe 5 @3′
2×50 w/fins as 35 UW fly kick (glide), 15 double arm back R30″

200 as 150 free decrease # of strokes by 50, 50 double arm back

WORKOUT TOTAL SPRINT: 4500 – MD: 4400 – DISTANCE: 4900

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