Mostly aerobic focused Tuesday evening workout from the Aloha Aquatica Pro Swim Team with two similar “main blocks” – one kicking, one swimming integrating increasing intensities and including a few short sprints.
Workout
200 Sw, 200 K, 100 Sw, 100 K, 50 Sw, 50 K
6×100 as 1-2: 25 scull, 50 DR, 25 Perfect – 3-4: 25 Fist, 50 DR, 25 Perfect – 5-6: 25 Perfect, 25ez, 25 strong, 25 EZ @ :15 RI
All Kick @ 1:10:
8×50 A2 effort, kick w/ fins and PC
6×50 A3 effort, kick w/ fins
4×50 A4 effort, kick variable sprint
2×25 A4 effort, 15m MAX UWK @ :40
200ez
All Swim @ 1:10:
8×50 A2 effort, swim w/ fins, pads and PC
6×50 A3 effort, swim w/ fins
4×50 A4 effort, swim variable sprint
2×25 A4 effort, jump start + 15m MAX Swim @ :40
200ez
WORKOUT TOTAL: 3600
This workout was provided by Aloha Aquatica Pro Swim Team Head Coach Elliot Ptasnik.
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Elliot Ptasnik
