Today’s workout starts with 8k running and short Foam Roll exercise. The swimming starts with a parachute to focus on upper body after the run. The main series is low aerobic with pull-kick-swim, HR = 60 below max heart rate. Finally power with short cord and parachute with 8 cycles maximum power.
| Meters | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 40:00 8K RUN 15:00 FOAM ROLL |
EN1 REC |
R L |
||
| 1,000 | 1 x 500 on 9:00 PARACHUTE CHOICE 1 x 500 on 10:00 100 IM-100 FS, PARACHUTE |
REC EN1 |
P S |
VF IM |
| 3,000 | 5 x 300 on 4:30 SNORKEL OR BREATHING PATTERNS 5 x 200 on 3:30 DIFF ANGELS 5 x 100 on 1:40 SWIM |
EN1 EN1 REC |
P K S |
FR SP IM |
| 250 | 10 x 25 on 1:00 STARTS, TEQ | EN1 | T | SP |
| 400 | 2x 2 x 50 on 1:30 POWER, 8/16 PARACHUTE 2 x 50 on 1:30 SHORT CORD, 8/16 |
– SP3 SP3 |
– S S |
– SP SP |
| 200 | 1 x 200 on 4:00 | 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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