8/20/18 - Morning
Core Strength/Conditioning
2x:
Center plank - 90 s
Left side plank - 90 s
Right side plank - 90 s
Sit-ups - 30
Superman lifts - 30
Bridges - 30
Bicycle Crunches - 90 seconds
Leg drops - 30
Pushups - 25
Pullups - as many as possible, second round opposite grip
8/20/18 - Evening
UWH practice - 1.25 hours
8/21/18 - Morning
OFF
8/21/18 - Evening
OFF
8/22/18 - Morning
Core Strength/Conditioning
2x:
Center plank - 90 s
Left side plank - 90 s
Right side plank - 90 s
Sit-ups - 30
Superman lifts - 30
Bridges - 30
Bicycle Crunches - 90 seconds
Leg drops - 30
Pushups - 25
Pullups - as many as possible, second round opposite grip
2x:
Center plank - 90 s
Left side plank - 90 s
Right side plank - 90 s
Sit-ups - 30
Superman lifts - 30
Bridges - 30
Bicycle Crunches - 90 seconds
Leg drops - 30
Pushups - 25
Pullups - as many as possible, second round opposite grip
8/22/18 - Evening
Warmup 400 swim
Main set (did puck skills instead of asap, as many as possible from video)
2 x 25 under, aSap (as SLOW as possible), keep track of times, rest after each 25
the same amount of time you stayed under.
2 x 100 huho, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 hohu, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 ouou, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
250 kick, flutter w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, flutter on back, cruising pace
2 x 25 under, aSap
250 kick, dolphin w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, dolphin on back, cruising pace
2 x 25 under, aSap
Cooldown 200 cool down
Total = 2600 m
Main set (did puck skills instead of asap, as many as possible from video)
2 x 25 under, aSap (as SLOW as possible), keep track of times, rest after each 25
the same amount of time you stayed under.
2 x 100 huho, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 hohu, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
2 x 100 ouou, :20 rest, cruising pace (~75%)
2 x 25 under, aSap
250 kick, flutter w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, flutter on back, cruising pace
2 x 25 under, aSap
250 kick, dolphin w/ kick board, cruising pace
2 x 25 under, aSap
250 kick, dolphin on back, cruising pace
2 x 25 under, aSap
Cooldown 200 cool down
Total = 2600 m
8/23/18 - Morning
OFF
8/23/18 - Evening
OFF
8/24/18 - Morning
2x:
Center plank - 90 s
Left side plank - 90 s
Right side plank - 90 s
Sit-ups - 30
Superman lifts - 30
Bridges - 30
Bicycle Crunches - 90 seconds
Leg drops - 30
Pushups - 25
Pullups - as many as possible, second round opposite grip
Center plank - 90 s
Left side plank - 90 s
Right side plank - 90 s
Sit-ups - 30
Superman lifts - 30
Bridges - 30
Bicycle Crunches - 90 seconds
Leg drops - 30
Pushups - 25
Pullups - as many as possible, second round opposite grip
8/24/18 - Evening
Warmup 400 swim
200 huho
200 hohu
Main set
200 tofu
200 ouou
200 fu
100 easy
10 x 100 kick on 1:35
12 x 50 on 1:00, 4 x huho, 4 x hohu, 4 x ou, descend each group of 4
3 x 100 swim + :15
Cooldown 200 cool down
Total = 3600 m
200 huho
200 hohu
Main set
200 tofu
200 ouou
200 fu
100 easy
10 x 100 kick on 1:35
12 x 50 on 1:00, 4 x huho, 4 x hohu, 4 x ou, descend each group of 4
3 x 100 swim + :15
Cooldown 200 cool down
Total = 3600 m
8/25/18 - Morning
OFF
8/25/18 - Evening
OFF
8/26/18 - Morning
Warmup 400 swim
2 x 100 kick, alt flutter/dolphin
4 x 100 hohu/huho/ouou/tofu
2 x 100 fu
Main set 100 tofu on 2:00
200 huho on 3:00
100 tofu on 2:00
200 hohu on 3:00
100 tofu on 2:00
200 ouou on 3:00
+ 3:00
100 fu on 2:00
200 ouou on 3:00
50 slow fu
250 ez
2700
2 x 100 kick, alt flutter/dolphin
4 x 100 hohu/huho/ouou/tofu
2 x 100 fu
Main set 100 tofu on 2:00
200 huho on 3:00
100 tofu on 2:00
200 hohu on 3:00
100 tofu on 2:00
200 ouou on 3:00
+ 3:00
100 fu on 2:00
200 ouou on 3:00
50 slow fu
250 ez
2700
8/26/18 - Evening
OFF
No comments:
Post a Comment