Daily Swim Workout #31: Strength

2600 Strength

600 as 100free/25 high elbow scull/25back. MS: 400-300-200-100 with paddles only, all negative split on 3 red line rest. 30"extra rest. 6x150 build by 50's so last 50 of each is FAST on 3 red line rest. 100 w/d. ** Neg Split (NS)= second half faster than first half.

5300 Strength

800 as 200 each of Swim, kick, drill, IM, swim free build. 10x50 power rack on 50. MS: Move from one set to another with no extra rest. 400-300-200-100 with paddles only, all negative split on 1:25/100 base. 8x125 band + paddles with last 25bk on 2' 400-300-200-100 each repeat half back/half polo on 1:30/100base. (so 400= 200back/200polo!). 6x150 with paddles build by 50's so last 50 is FAST on 2:15. 100 w/d. **Power rack = 4 as 12.5Fast, 3 as 25Fast, 2 as 37.5Fast, 1 as 50Fast. ** Neg Split (NS)= second half faster than first half.
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