Search
  • Meghan Fair

Summer Workout #2

With Love From Coach Meghan

 

Core, Endurance, Speedwork


Warmup (700m):

250 swim

200 pull

150 swim

100 pull


M1: Core (500m)

Focus: That six pack

20 x 25 @ 40/45

4 - Dolphin kick superman

4 - Backstroke + Bandz

4 - Breaststroke Arms + Flutter kick

4 - Freestyle + Bandz

4 - Dolphin kick on back or side


M2: Endurance (1500)

Goal: maintain effort

4 x 150 @ :15R - 50 Kick + 100 Swim Kick focus

3 x 150 @ :15R - Pull - long and strong

2 x 150 @ :30R - Choice - Second 150 faster than first (negative split)

1 x 150 - Broken as [ 50 Kick + 10R + 50 Swim Fast + 10R + 50 Kick ]


M3: Speedwork (300)

6 x 50 Choice @ 1:00/1:10/1:20

Odds: Redzone (fast between flags and wall)

Even: 25 fast, 25 slow


M4: Optional (200)

Focus: Breathwork

8 x 25 Freestyle swim @ 35/40

3 - B357

3 - 12.5 underwater, 12.5 swim

2 - MinB


Warmdown: (300)

100 kick

50 scull

50 swim

100 pull


Total Metres: 3500

5 views0 comments

Recent Posts

See All