06/29/14 Workout Recap

#remix

06/29/14
SUNDAY FUNDAY WORKOUT - 7 minutes at each station after 10 minute warm-up; at conclusion of all stations, perform 200 cool down

STATION #1: DIVE-DOWN BRICK THROWS
- DIVE DOWN AND RETRIEVE BRICK
- BURST OFF OF BOTTOM WITH BRICK ABOVE HEAD
- PERFORM 2 OVERHEAD BRICK RAISES, THEN THROW BRICK BACK DOWN
- TAKE 15-20 SEC REST IN BETWEEN EACH DIVE

STATION #2: VERTICAL KICKING (FINS OPT)
- HANDS ABOVE SURFACE/ON TOP OF HEAD AND KICK FLUTTER OR DOLPHIN
- :40 ON……:20 FLOAT

STATION #3: PARACHUTE SWIMMING (PADDLES OPT.)
- BUCKLE PARACHUTE AROUND WAIST, TRYING TO KEEP CHUTE OFF TO ONE SIDE.
- REPEAT 50s @ :15sR

STATION #4: MONOFIN/FIN KICKING
- CONTINUOUS KICKING
- EVERY 3rd 25 IS HYPERSPEED!!!!!

STATION #5: ANKLE BAND PULLING
- PLACE BAND AROUND ANKLES (MAY NEED TO TWIST 1 OR 2 TIMES TO TIGHTEN)
- SWIM 75s WITH BAND, FOCUSING ON HIGH HIPS/BODY POSITION
- :15sR AFTER EACH 75

STATION #6: DRYLANDS
- REPEAT AS MANY ROUNDS OF THE FOLLOWING CYCLE
- :30sR IN BETWEEN EACH ROUND
EXERCISES:

- 30 CRUNCHES

- 10 PUSH-UPS

- :30 PLANK

- :30 ON-DECK FLUTTER KICKING