Sep 16, 2023 – Swim Team Biel-Bienne (Beluga)

Saturday morning workout for the Beluga kids in Biel incorporating our recent short-axis (fly & breast) stroke drills while focusing on aerobic free & back (long-axis) during the two first parts and finishing with some fast swimming & dive skills during the last part of the practice.

Workout AM

Part 1:
200 free w/fins
4×50 free cruise R10″
4×25 breast DPS (2″ glide) R15″

Part 2:
100 back kick w/fins
2×50 back cruise R10″
4×25 fly as 1x one arm drill (12.5 each), 1x 1-1-1 (no breath on full strokes) R15″

Part 3:
4×25 free w/fins FAST R30″
50 back easy
2×25 choice as 15 sprint from dive, 10 easy (walk back)
50 double arm back easy

[ 2-3x Dive & Glide (hold line, no kicking) ]

WORKOUT TOTAL: 1050

This workout was provided by STBB Interim Coach Nico Messer.


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STBB Season 2023-2024
Week 35 Day 1 Day 2 (Elite)
Day 2 (Beluga)
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