Practice 4
9 June
Today's workout is more of a fun one.... your warm up and cool down are built right into the workout game.
Hit the stopwatch on your watch, then hit it again. Whatever the hundredths reads is the number of what you have to do next. For instance, 1.02 means that you do :02, which is 4 x 25 as Free/ Choice. Then you do the next, and so on, and so forth. Your yardage is variable, depending on how hard you push, and what you do. Enjoy!!!
:00 10 Push Ups :50 Ask Anne about Open Water Swims
:01 60 Second Break :51 100 Free DO FLIP TURNS
:02 4 x 25 as Free/ Choice :52 Lunges twice around pool
:03 50 Tarzan :53 50 Fly
:04 100 Free :54 60 Seconds rest
:05 4 x 50 IM :55 100 Frankenstein
:06 Ask Eric about tris with his son :56 100 Back
:07 4 x 50 Drill/ Stroke :57 Ribbit like a frog
:08 100 Frankenstein :58 25 Sit ups
:09 1000 Free :59 Ask Janice about her favorite workout
:10 Get a Drink :60 4 x 50 Tarzan
:11 25 Sit Ups :61 100 Breast
:12 4 x 25 Sprint Free :62 100 IM
:13 100 Kick :63 Planks on the deck for 1:00
:14 100 Hands in Fists :64 10 x 25 Drill of choice
:15 500 Free :65 100 Water running
:16 4 x 50 IM :66 4 x 50 8 (6) (4) (2) Kick Switch
:17 50 Butterfly :67 Ask Wendy how she met her husband
:18 200 Free :68 50 Back
:19 Planks on the deck for 1:00 :69 100 Reverse IM
:20 Ask Elizabeth about her kids :70 2 x 50 Fly
:21 Bark like a dog :71 200 Stroke in blue zone, free elsewhere
:22 60 Second Break :72 10 Push Ups
:23 50 Water running :73 1000 Free
:24 4 x 100 IM :74 50 Breast
:25 4 x 100 :75 60 Seconds rest
:26 Lunges around the pool :76 4 x 50 Rambo Runs
:27 4 x 25, 2 breaths each :77 4 x 25 Sprint free
:28 100 Eight Kick Switch :78 25 Jumping jacks
:29 4 x 50 as Back/ Breast :79 2 x 100 IM
:30 10 x 25 as Free/ Fly :80 100 Hands in fists
:31 25 Jumping Jacks :81 Buzz like a bee
:32 200 Breast :82 100 Free
:33 100 Pull :83 4 x 25 No breathing if you can!
:34 Ask Andy swim officiating :84 60 Seconds rest
:35 100 Breast :85 Follow the person to the left of you
:36 Meow like a cat :86 Ask Missy about Lucy
:37 50 Two Arm Backstroke :87 100 Free, FLIP TURNS every turn
:38 200 Back :88 200 Pull
:39 10 x 25 as Kick/ Pull :89 100 Any kick but free
:40 4 x 50 Rambo runs :90 4 x 50 Choice
:41 200 Back :91 50 Free
:42 100 Fly :92 4 x 50 IM
:43 200 Choice :93 100 Any pull but free
:44 Oink like a pig :94 Crow like a rooster
:45 50 No arms, no legs :95 60 Seconds rest
:46 4 x 50 Drill :96 100 Catch Up
:47 10 x 25 as Back/ Breast :97 500 Free
:48 60 Second Break :98 200 Kick
:49 Ask Tara about running a marathon :99 10 x 25 one breath only
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