Summer 2020 is going to be all distance all the time as well.
On the Bluff at D.U.
Message from Coach Mark!
Mon River -- all brown with the wind blowing.
Coach Mark and four DUQ Club swimmers.
We departed from near the bookstore on Saturday morning about 11:50 am.
Start at the top with an easy 300. Then do the rest, mixing up rest intervals, strokes and present giving.
This workout only covers the main set for 1,500 yards. Colorful. What is your favorite tree? Love the way the designer made the swim challenges sync with the designs.
1 Power press up2 Streamline starts (with 5 fly kicks underwater, understood)3 laps of freestyle (with 1 breath)4 Backstroke starts5 Fast Flip Turns6 Lengths of backstroke7 Arm Swings8 Med ball squats9 Crab walk steps10 Seconds of rest11 Laps of Breastroke12 Strokes of corkscrew.
50 sit ups
50 back extensions (cobra sit ups)
50 leg lifts (floor to at least 90-degrees. Some up-and-over to floor over head)
50 dips (use bench or TRX ropes)
10 bridges
25 box jumps (without stopping)
Perfect 50 from a jump today
Pull or swim: 400 (alternate by 25s, RA, LA, Both Arms, No Arms)
4 x 100s Breastroke PULLING @ :30 seconds rest
4 x 50 breast kick
4 x 25 breast - stroke count
Swim 4 x 200s descending on 3:00 / 4:00
Results on the whiteboard.
Swim 4 x 100s descending on 1:30 / 3:00
Swim 4 x 50 @ interval as fast as you can make all 4, perhaps :35, :40 or :55
Then we did some video recording with the underwater camera.
10 pool-side sit ups with knees on deck with partner holding legs
10 pool-side cobra back bends with partner holding legs
10 pool side Russian twisting-sit ups with bottom on deck and partner holding feet down
Started with and ends with some exercises. Worked descending sets of swimming.
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