07/21/14 Workout Recap

Sunday’s “Pick Your Poison” Masters Workout!!  WORK HARD/PLAY HARD!  NKSMStyle

07/20/14
All Levels - Pick Your Poison + Water Polo

w/u: 2 x (200 swim + 100 kick)
(600)

PS: 9 x 75 Rotating Fast 25 *start at opposite end of pull equipment*
- 3 swim @ 1:10/1:20/1:30
- 3 pull @ 1:10/1:20/1:30
- 3 streamlined kick (fins opt.) @ 1:20/1:30/1:40
(675/1275)

MS: Swim/Dryland Strength
- 30 x 50’s in 6 sets of 5 as:
            2 x (5 swim choice/5 kick w/ fins/5 pull)
            (all 50s are on either :50 or 1:00 interval)

- PICK ONE POISON (Dryland Skill) AFTER EACH SET OF 5
     - Ab Wheel x 12
     - Pull-ups (band assisted, if needed) x 10
     - Deck Pull-outs x 10
     - Push-ups x 10
     - Air Squats x 15
     - Plank x :30
     - Crunches x 35
     - Wall Sit x :30

WATER POLO TIME!!