Originally written for Sailfish on Nov 25, 2019
#gold
Warm up
800 S.K.P.S.
Pre set
8x50 Descend @1:00
Main set
8x200 ascend/Descend @3:00
Pull/kick set
2x
2x200 Breath [3/5/7/3] @3:15
Rest 1:00
2x75 kick R/L/BK @1:30
Rest 1:00
4x25 F.E.E.F. @0:40
Warm down
300
#Bronze
Warm up
200 sw
200 k
200 pull
Pre set
8x25 F.E.E.F. @0:45
Main set
2x100 P.S. @2:30
Rest 1:00
4x50 build @1:20
Rest 1:00
8x25 F.e.e.f. @0:45
Rest 1:00
#Bronze+
Warm up
200 sw
200 k
200 p
pre set
10x50 @1:00
Main set
2x100 P.S. @2:15
Rest 1:00
4x50 build @1:05
Rest 1:00
8x25 F.E.E.F. @0:45
Rest 1:00
Warm down
200
#silver
Warm up
600 S.K.P.S.
Pre set
8x50 Descend @1:10
Main set
2x200 Build @3:30
Rest 1:00
5x100 @1:50
Rest 1:00
Pull/kick set
2x
2x150 Breath [3/5/7/3] @2:45/3:00
Rest 1:00
2x75 kick R/L/BK @1:45
Rest 1:00
4x25 F.E.E.F. @0:40
Warm down
300
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT
Share this workout...