Run and land based swim exercises [ET Lockdown Session]

Monday 06 Jul
All Day
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Monday running

Today we are back to simplicity.
Warm up for around 1 km. Then identify a 500m loop or straight flat space you are able to use.
Starting at 6 out of 10 effort level.
5 repeats of the loop with 30 seconds recovery time.
then a full minute
7 out of 10 effort level
4 repeats of the loop with 30 seconds recovery time.
then a full minute
8 out of 10 effort level
3 repeats of the loop with 30 seconds recovery time
then a full minute
9 out of 10 effort level
2 repeats of the loop with 30 seconds recovery time between

Warm down over a kilometre

Monday land based swim set
1 minute of each drill with 10 seconds off
1.Simple Squats
2.Plank
3. Crunchies (sit ups taking hands from shoulders to knees)
4. Pulls using stretch cord
5. Press ups

3 times through. take a minute between sets.
Then if you have a swiss ball 1 minute of the Richard Varga kick drill. (start in a press up position with the ball under your knees, kick from the hips using the ball as resistance)

If you feel strong in your kick move the ball to your shins and ultimately to your feet.