Wednesday afternoon backstroke and butterfly tempo session including turn and resistance work from the University of Hawai’i Swimming & Diving team.
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
WORKOUT TOTAL: 1050
Workout provided by University of Hawai’i Swimming & Diving Head Coach Elliot Ptasnik.