Thurs. 04-22-10 WOD

Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued Apl 23 2010

Warm up


• 4 x 50m Any Stroke (even pace), rest 0:15 / 50m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 2 x 25m Lateral Kick, rest 0:10 / 25m [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 2 x 25m Head-up / Head-down 4 strokes, rest 0:10 / 25m [Aerobic]
Freestyle drill with your head held out of the water for 4 strokes and then down in normal Freestyle position for 4 strokes. When raised, try to keep your head still and concentrate on rolling your shoulders. This drill is also useful to see where your hands enter the water (hand entry).
Core


• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m 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.
• 2 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.
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m 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.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m 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


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.