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WORKOUT WEDNESDAY: WORKIN’ ON WALLS
Posted on April 18, 2012
The focus to this weeks’ workout is to perfect every push off and every turn.
No breathing into the wall from the flags in and two dolphin kicks off each wall and two stroke before your first breath.
Warm-up: 200 free 100 kick (25 on your side, 25 on you backx2) 100 back swim 200 kick (board is optional)
Pre-set:
4×100 catch-up, Distance Per Stroke (DPS) by 50 :15 seconds rest
8×50 catch-up, DPS by 25 :10 seconds rest
Main Set:
2×200 :25 second rest, steady
2×100 :20 second rest, strong
2×50 :15 second rest, fast 2×50 :25 second rest, all out sprint
2×100 :20 second rest, steady
2×200 :15 second rest, negative split
Kick Set: 2 rounds
4×150 :20 seconds rest, middle 50 and stroke other than free
4×25 :15 seconds rest, first 12 ½ underwater kick Warm-down: 200 choice
Warm-up: 200 free 100 kick (25 on your side, 25 on you backx2) 100 back swim 200 kick (board is optional)
Pre-set:
4×100 catch-up, Distance Per Stroke (DPS) by 50 :15 seconds rest
8×50 catch-up, DPS by 25 :10 seconds rest
Main Set:
2×200 :25 second rest, steady
2×100 :20 second rest, strong
2×50 :15 second rest, fast 2×50 :25 second rest, all out sprint
2×100 :20 second rest, steady
2×200 :15 second rest, negative split
Kick Set: 2 rounds
4×150 :20 seconds rest, middle 50 and stroke other than free
4×25 :15 seconds rest, first 12 ½ underwater kick Warm-down: 200 choice
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