Sep 30, 2021 – Swim Regio Solothurn

Another skills based evening practice with the National & Junior National groups focusing on improving our turns. The parts between those blocks were including aerobic recovery work alternating swimming and kicking.

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:
600 free DPS
200 choice drill
8×50 choice kick @1’05

Skills – Turns (15’):
[ “Progression 1”: LA —> approach, push-off, UW phase, transition ]

Part 2:
400 as 100 free breathe 5, 50 back
200 choice drill
6×50 choice kick @1’05

Skills – Turns (15’):
[ “Progression 1”: SA —> approach, push-off, UW phase, transition ]

Part 3:
900 kick w/fins alt. back/fly on side as 300/100 – 200/100 – 100/100
175 choice drill
4×50 choice (from middle; focus on turns) @1’10

[ Skills – “float turns” (1x 12 relax; 3x 3 “race”) ]

25 breast grandma style back to wall

WORKOUT TOTAL: 3550

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