This morning, our 6 a.m. masters had a new coach subbing for Kurt. She mixed things up a bit. It was a nice change, and we even got in near-normal distance. Here is some of the fun stuff (not the whole workout, I thought I'd leave out the normal sets since they were just regular swimming):
400 pull with "mermaid turns" where you turn between the flags and the + at the end (no-wall flip turns, stops you dead in the water, requires decent power to get going again).
4x50 "train" where you swim with a partner. The first swimmer pulls while the second swimmer holds onto their ankles and kicks. At the flags, the back person stands up and starts walking backwards for 10 steps while the front person swims as hard as they can and focuses on form. Switch leaders after every 50 m.
4x25 dolphin dives. Like it sounds. Trying to get your tummy out of the water with each jump. I made these frog-dolphins because I was really working on squatting and jumping, like a frog.
4x25 run the 1st half, swim the second 1/2 of each 25 m.
Made for a fun morning!
-A
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1 comment:
it was enie, wasn't it? i like it when she subs cause it is always something different and it keeps my attention...
she supposedly beat w. out of the water in kona...he gets upset whenever you bring it up!
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