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Return to Pool Part 3

This "mini series" will be a week of workouts from earlier this summer starting training again after the lockdown break due to the global pandemic and also starting the new season for the athletes.

A few other important points for context:

  1. after having returned from Norway, my official start date with Swim Regio Solothurn (SRSO) was August 1st, so this was all still very much a transition period,

  2. we had already started "unofficial" training two weeks prior and this week was actually their "summer break" where I had to work with the summer program and wasn't "allowed" to coach these athletes, so all the workouts were optional and done during the day on their own,

  3. the main goal for all of the workouts was "basic aerobic conditioning" while also keeping things light and at around 1h per workout to allow the athletes to "recover", if they did choose to train during this week.

You can find all current SRSO workouts from this season in the archives on PSW.

You can access many other workouts by supporting The Poolside Pass with a membership to the PSW platform and benefit from 40% off by using the coupon "thepoolsidepass".


Part 1:

400 free DPS (snorkel optional)

300 choice as 50 kick, 25 drill, 25 kick, 50 drill

4x50 choice as @1’10

- 1x (35 strong build, 15 easy),

- 1x (15 sprint, 35 easy)

300 free DPS (snorkel & paddles optional)

200 choice as 50 kick, 50 drill, 50 kick, 50 swim

2x50 choice w/fins as @1’10

- 1x (35 strong build, 15 easy),

- 1x (15 sprint, 35 easy)

200 free DPS (snorkel optional)

100 choice drill

6x50 choice as 35-25-15 easy speed-FAST-sprint @1’10 [ 3x no equipment, 3x fins XOR paddles ]

Part 2:

800 w/fins as;

200 free DPS,

100 fly kick on side,

200 back,

100 fly kick on side,

200 free DPS

Workout Total: 2900

Download PDF • 172KB

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