Aerobic individual medley and freestyle focused Tuesday workout from the University of Hawai’i Swimming & Diving.
Workout
600 (100 FR + 50 DR IMO)
2×500 LOCO KICK w/ fins (25ez/25F + 50/50 + 75/75+ 100/100)
Rd 1 – Fast is FR, Rd 2 Fast is DKOB
2 rounds of the following:
Rd 1 = DR/SW; Rd 1 = NS to RED
50 FLY @55″-50″ by round
2×50 BK @55″-50″ by round
100 BR/FR @1’50-1’40 by round
150 FR @2’30-2′ by round
3×300 IM @4’30
300 FR Pull @4′
2×300 IM @4’30
300 FR Pull @4’30
1×300 IM @4’30
12×50 FR Pull Strong (hold 27/30) @45″
300 IM = D1-6 – 300 FR Pull = Strip down equip
200 ez
WORKOUT TOTAL: 5600
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.
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