04-15-10 WOD

So I'm back in the game in a very limited fashion. Most of my wods in the next couple of months are going to be building up after my Knee Surgery.

Most of it is going to be swimming:

Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 15 2010

Warm up


• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m [Aerobic]
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 25m Streamline Kicking, rest 0:10 / 25m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core


• 8 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.


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Knee Rehab

20 x 10scd heel slides
10 x 4 position leg lifts
10 x wall ball squats
10 x band leg lifts