Power focused Monday workout from the University of Hawai’i Swimming & Diving team.
Workout – “Power DK”
200 CH
Tower:
3x (6 efforts @ :40; Rd 3 with more weight + fins)
1: 12K/2 cyc – 2: 10K/3 cyc – 3: 8K/4 cyc – 4: 6K/5 cyc – 5: JS + 15m Fast – 6: CH KC + 15m Fast
16-20 x 25 @ :40
1-8: 12UWK w/ sox
9-12: 12UWK + 2cyc w/ sox+ fins
13-16: 12UWK + 2cyc w/ nada
17-20: 4×25 UWK w/ fins for time
Broken 100 in Heats
200ez
WORKOUT TOTAL: 900-1000
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