This workout begins with 40 minutes of warm-up. The main set is kick-swim-pull with different intensities. The workout ends with POWER. Happy New Year and good luck in 2014!
Meters | Set Description | EGY | WORK | STK |
---|---|---|---|---|
15:00 STRETCH CORDS | REC | L | ||
2,000 | 2x 1 x 200 on 4:00 SWIM 1 x 200 on 4:00 KICK 1 x 200 on 4:00 IM 1 x 200 on 4:00 PULL 1 x 200 on 4:00 SWIM |
REC REC EN1 EN1 EN1 |
S K S P S |
VF VF IM FR VF |
2,400 | 3x 2 x 100 on 2:00 kick, mod pace, fast kick after 1 x 200 on 3:00 swim, mod pace neg.split 8 x 50 on 1:00 pull 1-4 |
EN1 EN1 EN1 |
K S P |
SP FR FR |
800 | 4 x 50 on 1:00 15-25-15-25H POWER, P+PB 4 x 50 on 1:00 15-25-15-25H POWER, P+F 4 x 50 on 1:00 15-25-15-25H POWER P 4 x 50 on 1:00 15-25-15-25H POWER SWIM |
REC SP3 SP3 REC |
P S P S |
SP SP SP SP |
200 | 200 on 4:00 SWIM DOWN | REC | S | VF |
WORKOUT TOTAL: 5400
This free workout was provided by Stockholm Police Swim Team Elite Coach Fredrik “Ludde” Lundin.
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