Sep 2, 2023 – Swim Team Biel-Bienne (Beluga)

Saturday mornings for the Beluga group start with a short dryland warm-up together with the other development groups at the pool for their practice. Their workout today was a bit lower in volume as we incorporated a skills part focusing on “lines” (off the wall following the push and underwater after the dive).

You will notice some “?” towards the end of this session. This is due to the fact that although I do prepare for their practices, there are always a lot of moving elements with this level of athletes and I usually adapt (or change) things on the fly – meaning sometimes, I forget to do my post-practice “housekeeping” and later miss some details in my notes.

Workout AM

Part 1:
100 free as 25 fist drill, 25 regular
2×75 back as 25 kick, 50 swim R15″
3×50 breast DPS (2″ glide) R15″
4×25 as 2x double arm back w/fly kick, 2x fly 1-1-1 (no breath on full strokes) R15″

Skills:
1x push & glide, 1x dive & glide (static – hold line, no kicking)
1x push & kick, 1x dive & kick (dynamic – hold line, UW fly kick as far as possible)

Part 2:
100 free as 25 full human paddle drill, 25 regular
2×75 free w/pullbuoy as 25 PB at ankles, 50 regular R15″
3×50 ?
4×25 as 3x ?, 1x choice swim w/fins at hands

WORKOUT TOTAL: 1000

This workout was provided by STBB Interim Coach Nico Messer.