Swim #1
3x300 fr, fr/IMO, fly KOB
8x25 Breathe 8 @ 30
300 Fr 75 easy/ 25
sprint 15m
8x25 2x Breathe 8/
2x MAX @ 30 Pull
300 Fr 50 easy/ 50
sprint 15m
8x25 1x Breathe 8 @
30 3 x 25 sprint 15m
300 25 easy/75
sprint 15m each 25m
2x {2x50 Max @ 50 +
100 Easy @ 3'
400 fr with snorkel
Swim#2
200 Free
250 - 200 free/50
Fly
300 - 200 Free/50
Fly/50 Fly KOB
350 - 200 Free/50
Fly/50 Fly KOB/50 Bk
400 - 200 Free/50
Fly/50 Fly KOB/50 Bk/50 Br
3x800 @ 12'
150@50BBM/25 MAX/25@70BBM
100@50BBM/50 30 BBM/50@70BBM
50@50BBM/75 30 BBM/75@70BBM
Swim #3
4x100 RIM
(FL-KOB) @2'
4x400FR 70BBM @ 6:15 - snorkels optional - no pull
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6x
|
{75 #1
70BBM +10sec
|
|
|
{25 #1
Sprint kick+10sec
|
8x25 Pull
BTF @ 30
400 #1 Kick Timed - keep a record of your time!
800 Fr @
70BBM with 15m sprint at the beginning of each 100m snorkels optional - no pull
4x25 from
running dive
Swim down
Land #1
Start with skipping: 2 x 60 skips + 5 double-unders
The workout for time:
5 Rounds of
400 m run
24 Air-squats
12 Push-ups
Land #2
Start with skipping: 2 mins and then practice double-unders for 5 minutes
The workout for time:
75 Pushups
800m run
75 Burpees
800m run
100 Sit ups
800m run
150 Air Squats
800m run
