Wed. 4-21-10 WOD

Duration 30-45 mins
Distance 2000m
Pool length 25m


Warm up


• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your right side.
Core


• 6 x 50m Freestyle Breath Weaker Side, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your weaker side.
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m [Aerobic]
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 12 x 50m Freestyle Swim (1 to 3 progressive, 4 to 6 progressive...), rest 0:20 / 50m [Endurance]
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fourth repeat at the same speed.
Warm down


• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
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Tabata Pushups

Tabata Situps