Sprint focused Tuesday evening workout from British World, European and Commonwealth Champion Ben Proud spending time training with the Aloha Aquatica Pro Swim Team.
Workout
400 Free Flow
3x (CH equip):
2×25 DR
1×50 Efficiency Index – 3/2/1 breaths by Rd
1×50 @ 15m strong by Rd: 1. UWK; 2. Scull; 3. Quick catch <
1×50 Surk Kick by Rd: 1. 6′ surf kick; 2. 4′ surf kick + 3 strokes; 3. 1 UWK + 3 strokes
Main:
10x15m sprints @ 1:10
Hold: 1. Technique; 2. 1.0 tempo; 3. 5.8-6.0′
WORKOUT TOTAL: 1150
This workout was provided by Aloha Aquatica Pro Swim Team Head Coach Elliot Ptasnik.
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Elliot Ptasnik
