Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
A little while back, we posted Part 1, a similar set. This week's set is another step forward (more fast swimming).
10x through:
Dryland exercise @ :30
1 x 50 at P200 @ :40
1 x 50 ez free @ :50
1 x 50 at P200 @ 1:00
Dryland exercises:
#1 - :20 prone hold in pushup position
#2 - 10 press-outs
#3 - :20 prone hold in pushup position with one leg off the ground
#4 - 12 press-outs
#5 - same as #3, other leg
#6 - 14 press-outs
#7 - :20 mountain climbers
#8 - 12 press-outs
#9 - :20 prone hold in 90-degree pushup position
#10 - 10 press-outs
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