This was an optional session for all athletes not competing this weekend. I had decided to give them both days, Saturday and Sunday, off – however, some asked, if they could do a light session as usual in the morning on their own.
Workout – Sat, Dec 7 (AM)
Part 1:
400 as 100 free DPS, 50 scull
3×100 choice (main stroke) as 25 kick, 25 swim, 25 drill, 25 swim R20”
200 as 50 free DPS, 25 scull
2×50 choice (main stroke) as 25 kick, 25 drill R15”
3×100 free cruise @1’40
[ fly-back-free: 6-8 UW fly kicks off every wall – breast: w/ pullouts on push-off & turn ]
2×50 choice (main stroke) as 1x DPS, 1x smooth build @1’10
2×100 as 50 back, 50 free breathe 5 @1’40
2×50 choice (main stroke) as 1x DPS, 1x smooth build @1’10
Part 2:
300 w/fins as 125 free 6-kick switch, 50 scull (25 on front, 25 on back), 125 back 6-kick switch
2×100 free or back w/pullbuoy (PB at ankles) R20″
100 as 25 free, 50 scull (25 head, 25 feet first), 25 back
2×100 free cruise @1’40
[ fly-back-free: 6-8 UW fly kicks off every wall – breast: w/ pullouts on push-off & turn ]
2×50 choice (main stroke) as 1x smooth build, 1x DPS @1’10
2×100 as 50 back, 50 free breathe 5 @1’40
2×50 choice (main stroke) as 1x smooth build, 1x easy @1’10
WORKOUT TOTAL: 2900
This workout was provided by Bergensvømmerne Elite/Head Coach Nico Messer.
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| Bergensvømmerne 2019-2020 | |||||||
|---|---|---|---|---|---|---|---|
| Week 47 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 48 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 49 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week 50 | Day 1 | 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 | Day 6 | Day 7 (OFF) |
| Week 52 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week 01 | Day 1 | Day 2 (OFF) |
Day 3 (OFF) |
Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 02 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | 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 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| 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 | X | X | X |
| Week 10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week 11 | Day 1 | Day 2 | Day 3 | Day 4 | X | X | X |
