Tuesday, June 30, 2015

Eric Gets Back In Shape Pt2

Pre Warmup: Pick 3-4 and switch it up each time
Stretch
3 x 15 pushups
3 x 15 seated dips
3 x 15 relay jumps
3 x 15 squats
3 x 25 glutes
3 x 25 Bicycles
3x 1 minute on 1 minute off planks
3 x 15 lunges (both legs)
Warmup (1000 Yards)
200 swim
4 x 50 kick fly (front, side, side, back) @1:30
150 DPS @ 10 sec . rest
4 x 50 pull/paddles @ 1:15
150 DPS @ 10 sec . rest
3 x 50 des 1-3  @ 1:00

Conditioning Set (1000-1500 Yards)
8 x 100 @ 1:40
6 x 75 DPS/wall focus @ 1:30
4 x 50 kick @ 1:00
2 x 25 Max @ 1:00

Technique Set (300 Yards)
Full Extension/Rotation & Balance

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