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) |
Day 3 | Day 4 | Day 5 | Day 6 (Elite) Day 6 (Beluga) |
OFF |
| Week 36 | Day 1 | Day 2 (Elite) Day 2 (Beluga) |
Day 3 | Day 4 | Day 5 | Day 6 (Elite) Day 6 (Beluga) |
OFF |
| Week 37 | Day 1 | Day 2 (Elite) Day 2 (Beluga) |
Day 3 | Day 4 | Day 5 | Day 6 (Elite) Day 6 (Beluga) |
OFF |
| Week 38 | Day 1 | Day 2 (Elite) Day 2 (Beluga) |
Day 3 | Day 4 | Day 5 | Day 6 (Elite) Day 6 (Beluga) |
OFF |
| Week 39 | Day 1 | Day 2 (Elite) Day 2 (Beluga) |
Day 3 | Day 4 | Day 5 | Day 6 (Elite) Day 6 (Beluga) |
OFF |
| Week 40 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | OFF |
