Workout, Tuesday, April 17, 2012

20 MWU

Group A

Four Times:

4 x 25 :30

breathing 3-5-7-9 by 25

2 x 25 kick :45

9 x 200 3:30

1. Pull

2. Swim- no equipment

3. swim- fins

descend 1-3, 4-6, 7-9

1 x 600 25 tarzan, 75 swim

Total 3000 yards + warm up

Group B

Four Times:

4 x 25 :35

breathing 3-5-7-9 by 25

2 x 25 kick :45

9 x 200 3:45

1. Pull

2. Swim- no equipment

3. swim- fins

descend 1-3, 4-6, 7-9

1 x 300 25 tarzan, 75 swim

Total 2700 yards + warm up

Group C

Four Times:

4 x 25 :45

breathing 3-5-7-9 by 25

2 x 25 kick 1:00

9 x 200 4:30

1. Pull

2. Swim- no equipment

3. swim- fins

descend 1-3, 4-6, 7-9

1 x 100 warm down

Total 2300 yards

Group D

Two Times:

4 x 25 :45

breathing 3-5-7-9 by 25

2 x 25 kick 1:00

9 x 150 4:00

1. Pull

2. Swim- no equipment

3. swim- fins

descend 1-3, 4-6, 7-9

1 x 100 warm down

Total 1750 yards