Sep 23, 2023 – Swim Team Biel-Bienne (Beluga)

Saturday morning “racing” practice for the Beluga kids in Biel. They will soon have their first competition of the season and today we really wanted to hone in on starts and underwaters with a couple high quality sprints. We rehearsed the whole starting procedure (different whistles and stepping on and off the blocks) and provided them with lots of rest between their efforts to work on switching their mental focus “on & off”. To balance all of this, the recovery was done as kicking with fins where they were allowed to have social time and we also aimed to “tone down” things at the end with the float drills.

Workout AM

Part 1:
150 free DPS w/open turns (“glide past flags!”)
2×50 flutter kick as 12.5 FAST, 12.5 easy R15″
50 as 25 free build, 25 back easy

2×25 sprint from dive as 1x free, 1x choice (walk back for recovery)
150 choice kick w/fins easy

Part 2:
100 back DPS (3 UW fly kicks off every wall)
50 fly kick on side (25 each)
50 as 25 back FAST (5 UW fly kicks off wall), 25 free easy

3×25 fly from dive as 10-15 UW kick sprint, finish one arm easy (walk back for recovery)
250 choice kick w/fins easy

[ 3-5′ float drills ]

50 easy as 25 breast DPS (2” glide), 25 double arm back

WORKOUT TOTAL: 1075

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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