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Return to Pool Workout Part 1

Updated: Dec 8, 2020

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. T

he 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:

300 as 75 free breathe 5, 25 scull

2x200 free or back as 50 kick (on side or back), 50 swim R20”

3x100 IM (regular, reverse, relay order) R15”

4x50 as 25 free overkick, 25 back R10”

Part 2:

2 rounds of the following:

200 choice kick alt. 50 smooth, 50 strong

3x100 free (or back) alt. 25 smooth, 25 strong R15”

[ 200 & 3x100: R1: no equipment - R2: fins XOR paddles optional ]

8x50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) R10”

[ always 2x50’s same stroke ]

Part 3:

100 as 25 scull, 25 double arm back

2x50 as 25 free no breath, 25 back kick (arms on side) R30”

Workout Total: 3200

Download PDF • 172KB

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