Thursday 12/05/2022

Active Recovery

A.

40min Amrap

400m Run

30 Sit-ups

20m KB Front Rack Carry *2xKBs

10m Handstand Walk

5 Broad Jumps

Swimming Workout

A.

5 x 50m

Swim front Crawl with a pull buoy

*focus on catch and pull phase

*rest 20sec

B.

1 x 50m

Swim front crawl

*25m with close fists, then 25m with open fists

C.

1 x 200m

Front crawl with increased effort from 1 to 4 every 50m. Your last 50m should be your fastest

D.

1 x 300m

Front crawl  with finger paddles and pull buoy

video

*alternate every 50m between easy and hard long stroke

E.

2 x 50m

Front crawl with fins

*breath every 3rd stroke

*rest 20sec

F.

3 x 100m

Frant crawl with single arm

*change arm every 50m

*passive arm fully extendet use, use board or fins if needed

*rest 30sec