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
*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
*change arm every 50m
*passive arm fully extendet use, use board or fins if needed
*rest 30sec