Sep 7, 2021 – Swim Regio Solothurn

Speed focused evening for the National & Junior National groups. Warming-up on dryland (see PDF download for details) before jumping in the pool and starting with fast swimming right away. Recovery (aerobic parts) was mostly done kicking this evening.

Workout PM

Part 1:
12×25 choice as 3x FAST, 1x easy @40″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 free or back
6×100 choice kick @2’10

Part 2:
12×25 choice as 3 FAST, 1x easy @40″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 free or back
4×100 choice kick @2′

Part 3:
12×25 choice as 3x FAST, 1x easy @40″
100 as 25 no breath (UW kick, pullouts, or swim), 25 scull, 50 free or back
3×100 as 50 back, 50 free breathe 5 @1’40

Part 4:
3×200 free as 1x flutter kick w/fins & stick, 1x w/pullbuoy, 1x w/paddles R20″
3×100 free as 1x flutter kick w/fins & stick, 1x w/pullbuoy, 1x w/paddles R20″

4×50 free decrease # of strokes XOR breaths 1.-4. R15″

WORKOUT TOTAL: 3600

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


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Swim Regio Solothurn - 2021-2022
Week 32 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 33 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(SAT)
Day 7
(OFF)
Week 34 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Meet)
Week 35 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 36 Day 1 Day 2 X Day 4 Day 5 Day 6 Day 7
(OFF)
Week 37 Day 1 Day 2 X Day 4 Day 5 Day 6
(Meet)
Day 7
(OFF)
Week 38 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 39 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 40 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 41 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 42 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 43 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 44 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 45 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 46 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 47 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 48 Day 1
(OFF)
Day 2
(OFF)
Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 49 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 50 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 51 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 52 Day 1 Day 2 Day 3 Day 4 Day 5
(OFF)
Day 6
(OFF)
Day 7
(OFF)
Week 01 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 02 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF)
Day 7
(OFF)
Week 03 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 04 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 05 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 06 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 07 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 08 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 09 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet)
Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)
Week 12 Day 1 Day 2 Day 3 Day 4
(Meet)
Day 5
(Meet)
Day 6
(Meet)
Day 7
(Meet)
Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(Meet)
Day 7
(Meet/OFF)
Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
(OFF/Meet)
Day 7
(OFF/Meet)
Week 15 Recovery Week (aka Break)
Week 16 Day 1
(OFF)
Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(OFF)

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