Warm up
7/9/10 x 50m (25m FC/25m BK) 1’10/55”/45”
Main
8 x 25m Pushing planks in the water. Have one person lie on
their back with body tense, hold their feet and BR kick them through the water.
300m as 2 x 50m BR pull fly kick strong and fast squeeze up,
lightning recovery
50m BR/150m FC
300m as 2 x 50m BR pull fly kick strong and fast squeeze up,
lightning recovery
100 BR/ 100m FC
300m as 2 x 50m BR pull fly kick strong and fast squeeze up,
lightning recovery
150 BR/ 50m FC
4 x 50m BR swim 1’10”
Strength Circuit to be repeated 4 times with 45 sec rest
between sets.
30 sec hang off block
25m UW swim
20 squat jumps in shallow end
25m FLY
30 sec vertical fly kick in deep end.
No comments:
Post a Comment