3 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim.
6 x 100 (20”) alternating 100 paddles and 100 fins.
CD: 100 easy swim.
30 seconds flutter kick - lower back must always be on the ground! 30 seconds sit ups - full sit ups all the way up and down 1 minute of bicycles 30 seconds flutter kicks 30 seconds oblique crunches right - elbow off ground, lifting shoulder off ground 30 seconds oblique crunches on left - elbow off ground, lifting shoulder off ground 30 seconds full body crunches 30 seconds push-ups - wide to begin, 1 minute plank - facing floor, put weight on elbows and toes only, keep body straight 30 seconds v-ups 30 Kick ups - hands under bum, kick legs out straight and in slowly 1 minutes bicycles 30 seconds full body crunch 30 seconds Oblique crunch right side 30 seconds Oblique crunch Left side 30 seconds v-ups 30 seconds fast bicycles
Bike at an easy effort for 30 minutes.
Sets of 12 to 15, in the below 3 exercise chunks.
***Reverse fly 5# only
Bosu ball balance
(start at 15# work towards 25#)
Band. Shoulder. Outward rotation.
Band. Shoulder. Tricep extension.
(Swim stroke finish)
Bosu ball crunches
Glut. Band. Activation.
Single arm rows
(start at 5 or 10# working towards 25#)
Kettle bell step forward lunge. Over head raise.
(start at 5# work to 15#)
(be hind of form and shoulder)
(30 seconds work to :60)
(start at 10# work towards 40#)
Single leg dead lift
(start at 5#, get form down, work towards 25#)
Trans an sit ups
EQUIPMENT: bosu ball, 5-15 or 25 pound kettle bells or dumbells. Resistant bands.