Thursday, September 15

Warm-up: (Fins)
600- 100 Swim/50 Kick

6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10
-25 Kick w/ ball/25 Catch-up w/ ball in streamline

6 x 25 (on fins w/ med ball) on :40-50
-Alt. 25 Kick
-25 Catch-up

4 x 150 (10 sec rest b/w each)
-100 Build/50 Kick w/ med ball

2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups]

300 mod. Pull breathe every 3 strokes

4 x 25 Med Ball toss
-25 Overhead/backwards throw
-25 Front/Chest throw

200 Choice ez

1 comment:

Anonymous said...

can you explain exactly how the swimmers held/used the med balls in this workout...sounds VERY interesting/challegning!!!
Thakns