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

https://www.youtube.com/watch?v=e4iO34K1Ufo

https://www.youtube.com/watch?v=GJSn-KapGSk

https://www.youtube.com/watch?v=XyCIWlgUuhY

https://www.youtube.com/watch?v=z1oIUPDXP98

https://www.youtube.com/watch?v=SRy1I6-SVVo

Swimming in the Summer

Hi everyone!

In an attempt to track progress this summer I will be updating the blog regularly.  I am always excited to hear your results so please send them to me.  I am also going to be attempting to get back in swim shape this summer.  I will be posting my progress and what I am doing to get back in shape.  This week I am focusing on kicking.  Check out the youtube videos below to see what you can do to improve your kick.

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 EZ

3 x 50 kick (back, sides, stomach)

100 build

3 x 50 pull

100 build

3 x 50 drill

100 build

50 perfect

Conditioning Set (1000 – 1500 Yards)

6 x 100 free @ base time (1:40) 

4 x 50 IM order @ 2:00 recovery

2 x 200 free @ basetime (3:20) 

4 x 50 IM order kick @ 3:00 recovery

1 x 300 @ basetime (5:00) 

Technique Set/ Cooldown (300 Yards)

https://www.youtube.com/watch?v=sqN3D7YCbZg

https://www.youtube.com/watch?v=quO28jR2-44

https://www.youtube.com/watch?v=KK563K_DZP0