Sep 19, 2023 – Swim Team Biel-Bienne (Beluga)

Tuesday evening for the Beluga kids in Biel starting to put the “puzzle pieces” of the last week(s) together and slowly adding a bit more “volume” (in this workout mainly through some faster aerobic kicking with fins).

Workout PM

Part 1:
150 as 25 free fist drill, 25 back
4×25 as 1x breast DPS (2″ glide), 1x fly 1-1-1 (no breath on full strokes) R15″
100 as 25 free full human paddle drill, 25 back
2×25 as 1x breast DPS (2″ glide), 1x fly 2-1 kick drill R15″

Part 2:
3×100 choice kick w/fins @2’15
4×50 free cruise R10″

Part 3:
100 back as 25 one arm (resting arm on side), 25 regular
2×25 as 1x breast, 1x fly R15″
50 back double arm w/flutter kick

Part 4:
4×50 choice kick w/fins @1’10
50 choice easy w/fins (at hands)

WORKOUT TOTAL: 1350

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

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