Sep 3, 2020 – Swim Regio Solothurn

Active recovery focused Thursday workout with two options for our “event groups” following a common first warm-up part. We started the evening with an active release session to support our recovery efforts before getting in the pool.

Workout PM

Part 1:
[ 800 nonstop ]
2 rounds of the following:
150 free as 50 full human paddle drill, 50 6-kick switch, 50 DPS
50 FKOB
100 free as 50 one arm drill (25 each; resting arm on side), 50 DPS
50 fly kick on side
50 back

6×100 free (or back) w/fins & paddles as 2x @1’35, 2x @1’30, 2x @1’25

Part 2 – Sprint / MD:
600 as 150 stroke (50 kick, 50 drill, 50 swim), 150 free DPS
6×100 as 15 scull, 60 free DPS, 25 stroke @1’40

300 as 150 back, 150 stroke (50 kick, 50 drill, 50 swim)
4×50 choice* R15″
[ decrease # of strokes 1.-4. OR (25 no breath, 25 regular) ]

Part 2 – Distance:
800 free w/pullbuoy & paddles (snorkel optional) as 25 scull, 375 pull
6×100 as 25 fly, 75 free @1’35

400 free w/pullbuoy & paddles (snorkel optional) as 50 scull, 350 pull
6×50 as 2x (25 fly, 25 free) @55″, 1x double arm back @1’05

WORKOUT TOTAL SPRINT/MD: 3100 – DISTANCE: 3500

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


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