POOL WORKOUTS FOR SPEED
WORKOUT A: WARM UP: TREAD WATER 2 X 60 SECS (1 min rest in between) DYNAMIC WARM UP (in shallow water)
*Four sets of one-minute flutter kicks followed by four sets of 45-second flutter kicks followed by four sets of 30-second flutter kicks. Use a 1:1 rest-to-work ratio. Here’s video of flutter kicks: COOL DOWN WORKOUT B: WARM UP: TREAD WATER 2 X 60 SECS (1 min rest in between) DYNAMIC WARM UP (in shallow water)
*WATER SPRINT LADDER (full speed sprinting with high knees) 15 secs - 30 secs - 45 secs - 60 secs 75 secs - 60 secs - 45 secs - 30 secs - 15 secs (1 min rest in between) Followed by four sets of 30-second flutter kicks. COOL DOWN |
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