SwimFit 2.21.18

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

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