Sep 7, 2021 – Swim Regio Solothurn

Aerobic and stroke focused Tuesday morning workout for the student-athletes of our sports class. Keeping the intensity low as they will join the rest of the team for a fast evening session.

Workout AM

Part 1:
500 as 25 scull, 100 free, 25 scull, 100 back
175 choice (stroke) drill
[ vertical kick: 5x (25″ ON, 15″ OFF) ]
9×25 stroke DPS @40″

Part 2:
300 as 25 scull, 50 free, 25 scull, 50 back
175 choice (stroke) drill
[ vertical kick: 5x (25″ ON, 15″ OFF) ]
9×25 stroke DPS @35″

Part 3:
6×50 free cruise @50″
25 UW fly kick or breast pullouts
5×25 stroke DPS @30″
50 double arm back easy

6×50 free cruise @45″
25 UW fly kick or breast pullouts
5×25 stroke DPS @30″
50 double arm back easy

12×50 free as 6x @50″, 4x @45″, 2x @40″
25 UW fly kick or breast pullouts
5×25 stroke DPS @30″
50 double arm back easy

Part 4:
[ 3×200 R20″ ]
200 choice kick on side w/fins
200 free w/pullbuoy & paddles
200 as 50 free breathe 5, 50 back, 50 free breathe 5, 50 double arm back

WORKOUT TOTAL: 4000

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