Sep 26, 2020 – Swim Regio Solothurn

Aerobic recovery focused morning workout to finish this week and kick off our holiday training this Saturday. Starting with a short first part keeping all of the team together before splitting into event groups for the main “chunk” of the session.

Today’s and the following day’s afternoon sessions were dedicated to stroke work going through some drill progressions as well as working on starts and turns. The PDF download contains notes for the LA-axis strokes from the afternoon workout and you can download the SA-axis strokes details for free with the day 7 PDF.

Workout AM

Part 1:
5×200 S.K.I.P.S. R20″
[ free DPS w/open turns (glide past flags), choice kick, IM (or stroke) drill, free w/pullbuoy (paddles optional), (50 scull, 25 double arm back) ]

[ BC: 30″ (45″) – 45″ (1′) – 1′ ]

Part 2 – Sprint / MD:
4×100 as 75 free DPS, 25 stroke drill R15″
8×50 as 1x stroke DPS, 1x free breathe 5 @55″

600 choice kick w/fins as 150 smooth, 50 tempo

3×100 as 75 free DPS, 25 stroke drill R15″
6×50 as 1x stroke DPS, 1x free breathe 5 @55″

400 choice w/fins as 100 kick, 50 kayak

2×100 free DPS @1’35
4×50 choice decrease # of strokes 1.-4. OR free breathe 4-3-2-1 by 50 @1’15

Part 2 – Distance:
400 w/pullbuoy (paddles optional) as 100 free pull, 50 scull
2×300 free DPS @4’15

2×300 back w/fins (paddles optional) as 100 kick, 50 swim R30″
3×200 free DPS @3′

3×200 IM as 1x (25 kick, swim), 1x (25 drill, 25 swim), 1x (25 kick, 25 drill) R20″
4×100 as 2x free neg.-split @1’30, 1x back easy

WORKOUT TOTAL SPRINT/MD: 3800 – DISTANCE: 4200

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


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