Wednesday afternoon backstroke and butterfly tempo session including turn and resistance work from the University of Hawai’i Swimming & Diving team.
Workout PM
200 CH
6×75 w/ fins as 25 UW Fish Kick (7 kicks max), 25 STK DR, 25 Build LIKE A BOSS @ 1:10
3x Fast Turn at Flag w/sox
3x Fast Turn at Flag + Fast to wall + SL glide w/sox
3x Fast Turn at Flag + Fast to wall + Breakout, no sox
12×25 @ :50
4 @ 10 UWK + 2cyc (Sox), 4 @ 8 UWK + 3cyc (Sox + Fins), 4 @ 6 UWK + 4cyc (Nada)
8 BLASTS – odd: Static start 6 cyc – even: jump start to 15m@ 1′
*5-8 with CH of equip
100ez
WORKOUT TOTAL: 1050
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
