Our Sunday Swim Workout | Stations

WU + drills = 30 min

This is a slightly modified version of Dave Marsh‘s set* (we used DragSox instead of Power Tower and adjusted some intervals).

Repeat each station twice.

1) 4 x 25 swim with DragSox DPS @1:00 + 4 x 25 all out swim no equipment @ 0:20

2) 4x stretch cord kicks (kick till you stop moving and then kick for another 5 seconds) + 4x 25 kick @ 0:30; descend 1-4 to all out.

3) 5 x pullouts with DragSox + 25 sprint swim with DragSox; 0:20 rest + 25 sprint swim with fins; 0:40 rest + 25 sprint swim no equipment.

4) 4x stretch cord kicks + 10 seconds, 4×25 kick with vertical board (VB) 12.5 then easy for 12.5 @0:50.

5) 3x quadruple cord kick outs, 3x quadruple cord kick outs plus two strokes, 4x double cord kick outs without breath in between.

Cool down

more workouts here.

* (you can find other excellent Dave Marsh’s workouts on Joel Elber’s blog)

About these ads
This entry was posted in AquaVolo, Drag Socks, Drag Sox, DragSox, Swimming. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s