Sep 9, 2023 – Swim Team Biel-Bienne (Beluga)

Saturday morning workout from the Beluga group in Biel including small technique blocks and some fun sprint & “power” elements.

Workout AM

Part 1:
100 free as 25 first drill, 50 half fist drill (25 each), 25 regular
75 back as 50 one arm (25 each; resting arm on side), 25 regular
25 breast DPS (2” glide)

4×25 kick w/fins as 12.5 UW fly sprint, 12.5 back easy

Part 2:
100 free as 25 full human paddle, 50 half human paddle (25 each), 25 regular
75 back as 25 double arm w/flutter kick, 50 regular
25 fly 1-1-1 (no breath on full strokes)

4×25 choice kick w/fins as 12.5 tombstone FAST, 12.5 easy

Part 3:
100 free as 75 DPS, 25 build
2×25 free as 10 sprint (2-3 UW fly kicks off wall), 15 easy
75 back as 50 DPS, 25 build
25 back as 10 sprint (3-5 UW fly kicks off wall), 15 easy

Part 4:
100 choice kick w/fins (groups of 2; use same board)

4x board wars kicking w/fins alt. 1x flutter, 1x fly
4x vertical streamline kicking w/fins alt. 1x flutter, 1x fly

50 breast easy grandma style

WORKOUT TOTAL: 1000

This workout was provided by STBB Interim Coach Nico Messer.


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