Thursday 09/06/2022

Thursday

09/06/2022

EMOM FOR 24:00 (4 rounds)

1: Row

2: Plank

3: Ski-erg

4: Russian Swings *light

5: Bike

6: Farmers Carry *light

*maintain nose breathing

OR

Distance: 1400m

For this workout you need: Pull Buoy, Kickboard

Warm Up - 400m

3 x 100m

Swim front crawl with a pull buoy.

▸ Increase effort level from 1 to 4 with every 25m.

▸ Rest 20s after each interval

.

1 x 100m

Swim front crawl.

▸ Increase effort level from 1 to 4 with every 25m. The last 25m should be your fastest!

Main Set - 700m

4 x 100m

Swim front crawl with a pull buoy.

▸ Hold your breath on the last 15m of each interval.

▸ Rest 45s after each interval

4 x 50m

Swim front crawl.

▸ Kick as long as you can without breathing after pushing off, then transition into front crawl.

▸ Rest 20s after each interval

1 x 100m

Practice your freestyle kick with a kickboard.

▸ Kick hard on the second 50m of each interval.

Cool Down - 300m

3 x 100m

Swim this set with a stroke style of your choice.

▸ Mix in some drills.

▸ Rest 30s after each interval