Heidi's workout
600 standard warm-up
8x50 (dolphin kick to middle, rest flutter kick)
10x50 Drill (2x breast drill, 2x fly drill, 2xhigh elbows free, 2x tap and slap, 2x streamline kick on back)
4x4x100
4x 50 back, 50 free
4x 50 breast, 50 back
4x 50 free drill, 50 free swim
4x 50 fly, 50 free
500 pull
200 warm-down
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