Sprint and skills focused Thursday morning workout from the Aloha Aquatica Pro Swim Team including a longer warm-up to prepare for the main part including many variations of short max efforts.
Workout
200 Sw, 200 K, 100 Sw, 100 K, 50 Sw, 50 K
500 LOCO Kick w/ fins as 25 ez, 25 strong … 50-50 / 75-75 / 100-100
6×50 as odd: scull/DR – even: DR/Swim @ :15 RI
12×25 monofin work as 1. down kick – 2. up kick – 3. fish kick – 4. GO! @:40
All MAX effort @ 1:10
4×6′ vert kick + 2 vert jumps
50ez
4x15m UWK w/ fins + PC
50ez
4x15m surf kick w/ fins + PC
50ez
1×25 MAX kick w/ fins
100ez
4×6′ vert kick + 2 vert jumps
50ez
4x15m swim (5UWK max) w/ fins, pads, PC
50ez
4x15m swim (jump start) w/ fins, pads, PC
50ez
1×25 MAX swim w/ fins + pads
100ez
4×25 mid-pool, perfect turn
300ez
WORKOUT TOTAL: 3890
This workout was provided by Aloha Aquatica Pro Swim Team Head Coach Elliot Ptasnik.
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Elliot Ptasnik
