10/28/14 Workout Recap - STATIONS, EVERYBODY!!

All Levels:

STATIONS!!

LANE #1: PARACHUTE SWIMMING (PADDLES OPT.)
- BUCKLE PARACHUTE AROUND WAIST, KEEP CHUTE OFF TO ONE SIDE.  
- SWIM REPEAT 50s @ :15sR

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

LANE #3: DIVE-DOWN BRICK THROWS
- DIVE DOWN AND RETRIEVE BRICK
- BURST OFF OF BOTTOM WITH BRICK ABOVE HEAD
- PERFORM 2 OVERHEAD BRICK RAISES (OPT), THEN THROW BRICK DOWN
 - TAKE 15-20 SEC REST IN BETWEEN EACH DIVE

LANE #4: SPRINTS FROM THE BLOCKS**
- START YOURSELF OFF BLOCK AND SPRINT 25; SWIM EZ 25 BACK TO STARTING BLOCK.
**OFF BLOCKS IS OPTIONAL; CAN SUBSTITUTE DIVE OR PUSH OFF WALL

LANE #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

LANE #6: WATER POLO CATCH W/ PARTNER
- Toss water polo ball back and forth w/ partner while treading water.

LANE #7: FULCRUM SWIM
Swim 100s Freestyle @ :10sR; Alternate 100 FULCRUMs and 100 Swim Freestyle - APPLY what you learned from your FULCRUM swim

Posted on October 29, 2014 .