Thursday, May 28, 2020

Thursday, May 28, 2020 - COVID19 training block

Notes: today is another strength day, using a park is a great way to make sure you have a bar for pullups and a bench for some other activities. Also note that we are starting to post swim workouts today and through the rest of the summer

Pre-Set

2 X's Through:

50 jumping jacks

40 Penquins

30 High Knees

20 Speed Skaters

10 Burpees

Part I (3-4 X's or 15 Minutes)

Bench Jumps or Tuck Jumps 10 reps

Pushups (Down - 2 - 3 - 4 - UP) - 10-20 reps

Pullups or Inverted Row 5-10 reps

Seated Static Hold at 45 degrees (60 seconds)

Part II (3-4 X's or 15 Minutes)

Explosive Power Step Ups, Use bench/chair (8-12 reps per leg)

Pushups (Up - 2 - 3 - 4 - DOWN) - 10-20 reps

Shadow Boxing (Hooks) 30 reps each arm

Plank w/ leg raise - 10 each leg

Part III (3-4 X's or 15 Minutes)

Standing Broad Jumps (10 reps)

Pushups side to side (10-20 reps) move left and right with hands between reps

Pullups or Inverted Row (Down 2 - 3 - 4 - UP) 5 reps

Mtn Climbers 20 reps each ft.

Finisher

100 yard Burpee + Broad Jump

Swim Workout

1000 Warmup as you wish

3 rounds straight through:

8 X 25 IMO @ 30

100IM @ 1:30

8 X 25 Kick @ 30

200 Kick @ 3:30

8 X 25 Free @ 30

300 Free @ 4:30

Notes: use the 25's to keep the quality at a high. Maintain stroke count, tempo, and skills into the longer swims. Should be a steady, quiet, swim from start to finish.