Thursday December 26, 2013
SCM
Practice Focus: Resistance Training
5x200 SKIPS
8x phantom wall (55) -- 4 kick-kick + 4 kick-swim
optional -- use fins for final 4
8x25 (40) Drill/Swim -- 2 of each
Stations: 3 times through {4:30 per round}
Station 1:
Vertical Kick: 3x {20 on 40 off} -- {3:00}
Station 2:
Cord: 2x25 (1:30) -- {3:00}
Station 3:
FINS: 4x25 (:45) -- {3:00}
This circuit will take 40:30. Each station takes 3:00, and you have 4:30 total to get into the next station.
Swim Down is your choice today!
SCM
Practice Focus: Resistance Training
5x200 SKIPS
8x phantom wall (55) -- 4 kick-kick + 4 kick-swim
optional -- use fins for final 4
8x25 (40) Drill/Swim -- 2 of each
Stations: 3 times through {4:30 per round}
Station 1:
Vertical Kick: 3x {20 on 40 off} -- {3:00}
Station 2:
Cord: 2x25 (1:30) -- {3:00}
Station 3:
FINS: 4x25 (:45) -- {3:00}
This circuit will take 40:30. Each station takes 3:00, and you have 4:30 total to get into the next station.
Swim Down is your choice today!
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