August workout of the week

Warm Up                            200

50                               Elementary Back - stretch out & glide

50                               Band around ankles -----walk sideways

2 X 20                        Using water-aerobic Paddles----Standing deltoid lifts

50                               Floppy Freestyle

Drills                                          200

4 X 25                        Reduce breath count per 25

4 X 25                        “Build Ups” – perfect stroke & fast turn

Kick while stroking  250

10 X 25                      Using arms gradually increase intensity of kick

Pull                                              250

1 X 250                      Pull w/ parachute

Mini Set                    100

2 X 50                        Level 3----What is your interval?

Example: Time for 50 = 60secs --- Interval will be 80 secs

Main Set                              650

6 X 50                        Set & hold your interval ---Level 3

1 X 50                        Recover Level 1

6 X 50                        Set & hold shorter interval ---Level 4