04/0614 Workout Recap

Workout Remix Part Deux!  We had fun with it!

04/06/14

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