Swim:
4 x 25
4 x 50
4 x 100
4 x 50
4 x 25
1000 yrds or meters depending on pool length.....Cut workout in half if new swimmer
25 = 1 length
50 = 1 lap/2 lengths
100 = 2 laps/4 lengths
Strength:
As many rounds as possible (AMRAP) in 15 min of:
50 jumps (jump rope)
1 min front plank
5 pull ups
25 bicycle crunches (2 count)
1 min wall sits (also know as "the mother")- back to wall and legs at 90 degrees
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