Hi,
I want to do this workout Tuesday, but I don't know what this part means! Will one of you please help me out? Thanks a lot!
4 FLY; 4 BACK; 4 ***, 4 FREE - SEE BELOW FOR EACH 25
FLY (1. LA RA FRONT 2. ON BACK HANDS ON SIDE DOLPHIN KKK 3. FRONT HANDS ON SIDE DOLPHIN KK 4. FAST)
BACK (1. LA 2. RA 3. SLIDE HIPS 4. FAST)
*** (1. ARMS ONLY 2. LEGS ONLY 3. 1PULL 2 KK 4. FAST)
FREE (1.SWCU 2. FOCUS LA RL 3. FOCUS RA LL 4. FAST)
WD -- BREATHING 5/3 BY 50S
--For example, when it says LA, does that mean the LA stroke, where it's a different stroke with each stroke?
Hi! Here's how I would interpret this workout.
4 FLY; 4 BACK; 4 ***, 4 FREE - SEE BELOW FOR EACH 25
4x25 fly, 4x25 back, 4x25 ***, 4x25 free probably :40-:45 second interval or :10-:20 seconds rest after each.
FLY (1. LA RA FRONT 2. ON BACK HANDS ON SIDE DOLPHIN KKK 3. FRONT HANDS ON SIDE DOLPHIN KK 4. FAST)
#1 one right arm stroke, one left arm stroke, one double arm stroke, #2 Dolphin kick on back/hands at side #3 Dolphin kick on stomach/hands at side, #4 fast butterfly
BACK (1. LA 2. RA 3. SLIDE HIPS 4. FAST)
#1 left arm only, #2 right arm only, #3 work hip rotation (could be wrong), #4 sprint backstroke
*** (1. ARMS ONLY 2. LEGS ONLY 3. 1PULL 2 KK 4. FAST)
Most of this is pretty self explanatory however, #3 should be written, "2 kicks to a pull"
FREE (1.SWCU 2. FOCUS LA RL 3. FOCUS RA LL 4. FAST)
#1 SW? Catch-up free (extend front arm in the catch phase until the other hand comes to meet it out front, then pull) #2 focus on left arm and right leg, #3 focus on right arm and left leg (coordination drill??), #4 sprint.
WD -- BREATHING 5/3 BY 50S
Warm down any number of 50s breathing every 5th or 3rd stroke (bilateral breathing).
Hope that helps! Mike
Hi,
I want to do this workout Tuesday, but I don't know what this part means! Will one of you please help me out? Thanks a lot!
4 FLY; 4 BACK; 4 ***, 4 FREE - SEE BELOW FOR EACH 25
FLY (1. LA RA FRONT 2. ON BACK HANDS ON SIDE DOLPHIN KKK 3. FRONT HANDS ON SIDE DOLPHIN KK 4. FAST)
BACK (1. LA 2. RA 3. SLIDE HIPS 4. FAST)
*** (1. ARMS ONLY 2. LEGS ONLY 3. 1PULL 2 KK 4. FAST)
FREE (1.SWCU 2. FOCUS LA RL 3. FOCUS RA LL 4. FAST)
WD -- BREATHING 5/3 BY 50S
--For example, when it says LA, does that mean the LA stroke, where it's a different stroke with each stroke?
Hi! Here's how I would interpret this workout.
4 FLY; 4 BACK; 4 ***, 4 FREE - SEE BELOW FOR EACH 25
4x25 fly, 4x25 back, 4x25 ***, 4x25 free probably :40-:45 second interval or :10-:20 seconds rest after each.
FLY (1. LA RA FRONT 2. ON BACK HANDS ON SIDE DOLPHIN KKK 3. FRONT HANDS ON SIDE DOLPHIN KK 4. FAST)
#1 one right arm stroke, one left arm stroke, one double arm stroke, #2 Dolphin kick on back/hands at side #3 Dolphin kick on stomach/hands at side, #4 fast butterfly
BACK (1. LA 2. RA 3. SLIDE HIPS 4. FAST)
#1 left arm only, #2 right arm only, #3 work hip rotation (could be wrong), #4 sprint backstroke
*** (1. ARMS ONLY 2. LEGS ONLY 3. 1PULL 2 KK 4. FAST)
Most of this is pretty self explanatory however, #3 should be written, "2 kicks to a pull"
FREE (1.SWCU 2. FOCUS LA RL 3. FOCUS RA LL 4. FAST)
#1 SW? Catch-up free (extend front arm in the catch phase until the other hand comes to meet it out front, then pull) #2 focus on left arm and right leg, #3 focus on right arm and left leg (coordination drill??), #4 sprint.
WD -- BREATHING 5/3 BY 50S
Warm down any number of 50s breathing every 5th or 3rd stroke (bilateral breathing).
Hope that helps! Mike
Hi,
I want to do this workout Tuesday, but I don't know what this part means! Will one of you please help me out? Thanks a lot!
4 FLY; 4 BACK; 4 ***, 4 FREE - SEE BELOW FOR EACH 25
FLY (1. LA RA FRONT 2. ON BACK HANDS ON SIDE DOLPHIN KKK 3. FRONT HANDS ON SIDE DOLPHIN KK 4. FAST)
BACK (1. LA 2. RA 3. SLIDE HIPS 4. FAST)
*** (1. ARMS ONLY 2. LEGS ONLY 3. 1PULL 2 KK 4. FAST)
FREE (1.SWCU 2. FOCUS LA RL 3. FOCUS RA LL 4. FAST)
WD -- BREATHING 5/3 BY 50S
--For example, when it says LA, does that mean the LA stroke, where it's a different stroke with each stroke?
