November 27, 2020

November 25, 2020

November 23, 2020

November 20, 2020

November 18, 2020

November 16, 2020

November 13, 2020

November 11, 2020

November 9, 2020

November 6, 2020

Please reload

Recent Posts

SwimFit 2.21.18

February 21, 2018

I. Warm-Up:

3x200 Pull (breathe 3, 5 by 50) 

*Rest 15 sec after ea

20 squats

4x100 (50 6 kicks-1 stroke-6 kicks/50 swim)

*Rest 10 sec after ea

10 Toy Soldiers

10 Glute Bridges

5x50 (12.5 meters UH2O-underwater/12.5 meters swim x2) on 1.15

10 Sprawls

10 Supermans

10 Seal Jacks

 

II. Main Set:

2Rds

4x25 KDR (kick drill) - rest 5 sec after ea

4x50 Dr (drill) - rest 10 sec after ea

2x100 Sw (Swim) alt 50 build/50 fast - rest 10 sec after ea

*Rd 1 - Free -Dr (Tarzan-head out of the water looking straight ahead)/KDR (1 stroke/10 kicks)

*Rd 2 - Back -  Dr (6/6-6 kicks, 1 stroke, 6 kicks)/ KDR (1 stroke/6 kicks)

*all kicking should be done on your side; when taking a stroke, spend as little time as possible on your side

 

III. Cool Down -  20x25 Alt Free/ DAB (Double Arm Backstroke)

 

Total: 2700 yards/meters

 

Please reload

Follow Us
Search By Tags
Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

© 2016 Advanced Personal Training

Back to the Top