Workout Remix Part Deux! We had fun with it!
All Levels - STATION DAY
w/u: 3 x 150 (#1 Swim, #2 Kick/Drill by 50, #3 Pull)
STATIONS - 5 MINUTES AT EACH STATION X MINIMUM 2 ROUNDS
STATION #1—————» DIVE DOWN POWER LAUNCHES
HOW TO DO IT: From within the pool, drop your dive brick (careful of toes, heads, etc.) until it sinks to bottom. Then, aggressively dive down after the brick; once retrieved, position feet on bottom of the pool and LAUNCH yourself back to the surface and perform 3 overhead lifts of brick while vertical kicking.
**Take 15 seconds rest after each dive/launch/lifts
STATION #2—————» Vertical Kicking
HOW TO DO IT: Standard vertical kicking with or without fins; hands above surface or in streamline
**:30 ON (hard kicking); :30 OFF (slow tread)
STATION #3—————» Baller 50’s
HOW TO DO IT: Hold tennis ball in each hand while swimming a 50; don’t worry about speed as much as focusing on pulling with entire forearm as one unit.
**Take 15 seconds rest after each 50
STATION #4—————» PARACHUTE 50’S
HOW TO DO IT: Adjust waist of parachute and buckle around waist. Swim a 50 freestyle at 80% effort, letting the parachute cord drag between your legs kicking behind you. You can also position the parachute to drag off to one side. You CAN do a flipturn with the parachute, but you can do an open turn, if you prefer.
**Take 20 seconds rest after each 50
STATION #5—————» DRYLAND EXERCISES
HOW TO DO IT: Perform 3 rounds of the following:
- 30 Crunches
- 10 Push-ups
- :30 Plank
**Take :30 Rest in between each round
STATION #6—————» “Baby Steps” to USRPT- 12.5’s
HOW TO DO IT: REPEAT 12.5 Sprints (same stroke for all)
**Take the same amount of rest as it takes you to sprint the 12.5. For instance, if it takes you 7 sec to swim 12.5, then rest for 7 seconds ONLY.
W/D: 100 EZ