Wednesday evening post weights recovery focused workout for the BSB group. Our Elite group had the morning off for extra sleep and recovery except a few athletes that were doing the step-test.
Workout – PM
Part 1:
4 rounds of the following:
150 free as 50 full human paddle drill, 50 6-kick switch, 50 DPS R15″
50 miniIM R15″
400 choice kick w/fins as 100 easy, 50 FAST
4 rounds of the following:
100 free as 50 one arm drill (resting arm on side), 50 DPS R15″
100 IM drill R15″
400 choice kick w/fins as 100 smooth, 100 strong
Part 2:
8×50 as 1x back, 1x free breathe 5 @50″
6×50 as 1x FKOB, 1x choice drill @1’05
4×50 free breathe 4-3-2-1 by 50 @1’15
400 choice kick w/fins loosen
WORKOUT TOTAL: 3700
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 |
