Event

Swim practices in backyard with Cordz

Apr 28, 2020 - Aug 1, 2020
April, 28 2020

Description

*Be you are have an adult outside with you for safety.  Do not swim by yourself.

*The stretch cord need to be attached to a strong permanent post, and shorten it to allow to swim 

about 5-6ft short from the opposite end of the pool. Need water bottle and put sunscreen on, watch with seconds

WORKOUT #1

Warm up:  3 X (100 strokes eay free and 50 strokes back or breast) :49 rest between sets

Set #1:  14 X  Free (20 strokes drill, 20 stroke regular) :20 rest

Set #2:  PULL  6 X 3:00 min Free with 1:00 rest

Set #3:  20 X  (IM order,  fly & Brst 14 strokes, bk & free 30 strokes)  :20 rest 

Set #4:  Kick 6 x 2:00 min with fins (fly or free) last :30 is hard,  :40 rest

Set #5: Swim 8 x 1:00 or approx 120 strokes Free (first 60 strokes breathe 3/4, second 60 strokes normal)

COOL DOWN 2:00 easy free

WORKOUT #2

Warm Up:   Swim 5:00, Kick 3:00, Swim 3:00

Set #1:  3 X (8 X 80 strokes with :15 rest) 1:00 between sets  Round 1 & 3 BACK, Round 2 Free

Set #2:  KICK Breaststroke  12 X 1:00 or 40 kicks with :20 rest 

Set #3:  SWIM 8 x 2:15 with :30 rest (odd ones easy, even ones fast)

Set #4:  PULL  20 x :45 (alternate one brst pull, one easy free) with :15 rest

COOL DOWN 2:00

WORKOUT #3

Warm Up: 2:00 SKIPS each

Set #1:  6 x {5 strokes fly, 16 arms back, 5 strokes breast, 16 arms free)  :30 rest

Set #2:  EASY PULLING - 6 X  1:30 Free, with :40 rest

Set #3:  Swim 3 sets of {3 x 1:30 or 180 strokes), with :30 rest, 1:00 between sets

Set #4:  KICK 18 X :50  your choice of stroke, every 3rd fast, :20 rest

COOL DOWN 2:00

 

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