APA FIN PROGRESSION WEEK 3

Day 1

x200 warm up (choice)

8×100 fs sprint

8×100 css sprint

2×10 min kick for distance

  • the second 10min is kicking on back

10 min AMRAP

x100 css

x100 fs

x10 pushups

x10 air squats

x10 flutter kicks

 

Day 2

x150 warm up (choice)

25 min continuous swim

WARNING NEVER CONDUCT BREATH HOLDING DRILLS WITHOUT QUALIFIED SAFETY PERSONNEL ON HAND

7 min breath holding developing drills

EMOM 10 min

x50 fs + 5 pool push-ups

 

Day 3

x300 warm up (choice)

6×150 fs

  • alternate swimming with fins every round (leave booties on)

6×100 css

2×15 min kick for distance

  • every 4 min flip over and kick on back for 1 min

max distance swim 20 min

 

RETURN TO FIN PROGRESSION HOMEPAGE

Leave a Reply

Your email address will not be published. Required fields are marked *