Aerobic individual medley and freestyle focused Tuesday workout from the University of Hawai’i Swimming & Diving.
Workout
600 (100 FR + 50 DR IMO)
2×500 LOCO KICK w/ fins (25ez/25F + 50/50 + 75/75+ 100/100)
Rd 1 – Fast is FR, Rd 2 Fast is DKOB
2 rounds of the following:
Rd 1 = DR/SW; Rd 1 = NS to RED
50 FLY @55″-50″ by round
2×50 BK @55″-50″ by round
100 BR/FR @1’50-1’40 by round
150 FR @2’30-2′ by round
3×300 IM @4’30
300 FR Pull @4′
2×300 IM @4’30
300 FR Pull @4’30
1×300 IM @4’30
12×50 FR Pull Strong (hold 27/30) @45″
300 IM = D1-6 – 300 FR Pull = Strip down equip
200 ez
WORKOUT TOTAL: 5600
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.
