Wed Dec 15, 2010 AquaFit Yard Workout
Warm-Up: 500 ladder (Kick or Drill Stroke / Swim Free)
(100D-100S - 75K-75S - 50D-50S - 25K-25S)
= = = = = = = = = = = = = = = = = =
24 x 25 Kick/Swim on decreasing rest intervals
transition from warm-up to main set ; any stroke(s)
4 x Swim on :30
4 x KICK on :40
4 x Swim on :25
4 x KICK on :35
4 x Swm on :20
4 x KICK on :30
= = = = = = = = = = = = = = = = = =
8 x 250 Free Swim or Pull
4 PACE & 4 DESCEND
on a :25 rest interval
(or 7 x 250 on :35 rest; or 6 x 250 on :45 rest)
= = = = = = = = = = = = = = = = = =
20 x 75 as follows:
4 x (25D-25K-25) Active Recovery on :20 rest
4x Free Bilateral Breathing on a :15 rest interval
(breath 2-3-4, 3-4-5, 5-4-3, 4-3-2)
4 x Swim (25BestStroke+50Free) on :10 rest
4 x Swim IM Combos on a :15 rest interval
(odds Fl-Bk-Br / evens Bk-Br-Fr work TURNS)
.... cool down ....
4600 yards + cool down
