产后如何丰胸效果最好丰胸食物?分享这几个方法。产后由于身材和激素的变化产后丰胸方法,胸部也会有所变化,而产后是胸部二次发育的时机燕窝酒酿蛋,那么你知道要如何丰胸效果比较好呢?接下来小编就给大家分享几个方法吧丰胸产品
Swim Workouts, February 10 – 16, 2020 – TriPower Multisport

Swim Workout #1A – 3600 yards/meters

Warm Up Set:

4 x 200 (swim, kick, pull, swim)

Pull Set:
8 x 100 pull (using paddles and pull buoys), 10 sec rests

Main Set:
200 easy, 20 sec rest, 100 fast, 15 sec rest, 200 easy
2:00 break
100 easy, 10 sec rest, 200 fast, 20 sec rest, 200 easy
2:00 break
100 fast, 15 sec rest, 200 easy, 20 sec rest, 200 fast
2:00 break
100 easy, 10 sec rest, 200 fast, 30 sec rest, 200 fast

Swim Workout #1B – 2300 yards/meters

Warm Up Set:

4 x 100 (swim, kick, pull, swim)

Pull Set:
4 x 100 pull (using paddles and pull buoys), 10 sec rests

Main Set:
200 easy, 20 sec rest, 100 fast, 15 sec rest, 200 easy
2:00 break
100 easy, 10 sec rest, 200 fast, 20 sec rest, 200 easy
2:00 break
100 fast, 15 sec rest, 200 easy, 20 sec rest, 200 fast

Swim Workout #1C – 1300 yards/meters

4 x 50 (swim, kick, pull, swim) 10 sec rest between each

6 x 50 pull (pull buoys and paddles), 10 sec rest between each

2 x 50 free, 10 sec rest between each

2 x 100 free, 15 sec rest between each

2 x 150 free, 20 sec rest between each

1 x 200 free

 
Swim Workout #2A – 3600 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
300, 30 sec rest, 200, 20 sec rest, 100, 10 sec rest, 4 x 50, 5 sec rests

Main Set:
20 x 100
4 with 15 sec rests, 3 with 10 sec rests then 2:00 break
2 with 10 sec rests, 1 fast then break for 2 minutes
1 on 20 sec rest, 2 on 15 sec rests, 3 on 10 sec rests break for 2 minutes
4 on 5 sec rests

 

Swim Workout #2B – 2500 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
200, 20 sec rest, 100, 10 sec rest, 4 x 50, 5 sec rests

Main Set:
16 x 100
3 on 15 sec rest, 2 on 10 sec rest 2:00 break
2 on 10 sec rest, 1 on 5 sec rest then break for 2 minutes
1 on 20 sec rest, 2 on 15 sec rest, 2 on 10 sec rest then break for 2 minutes
3 on 5 sec rests

 

Swim Workout #2C – 1600 yards/meters

Warm Up Set:
4 x 50 (swim, kick, pull, swim)

Pull Set:
4 x 100 pull (using paddles and pull buoys)

Main Set:
200 easy, 100 fast, 200 easy, 15 sec rest between each
2:00 break
100 easy, 200 fast, 200 easy all on base, 15 sec rest between each

 

 
Swim Workout #3A – 3500 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
200, 20 sec rest, 2 x 150, 15 sec rests, 200

Main Set:
100 10 sec rest, 50 on 15 sec rest, 4 x 50 on 10 sec rests (fast)
2:00 break
200 on 15 sec rest, 50 on 15 sec rest, 2 x 100 on 10 sec rests (fast)
2:00 break
300 on 30 sec rest, 50 on 15 sec rest, 8 x 25 5 sec rests (fast)
2:00 break
400 on 45 sec rest, 50 on 15 sec rest, 1 x 200 on base (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out

Swim Workout #3B – 2300 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
200, 20 sec rest, 150, 15 sec rest, 200

Main Set:
100 free 10 sec rest, 50 easy, 4 x 50 (fast), 5 sec rests
2:00 break
200 free 20 sec rest, 50 easy, 2 x 100 (fast), 10 sec rests
2:00 break
300 free 30 sec rest, 50 easy, 1 x 200  (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out

 

Swim Workout #3C – 1500 yards/meters

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
200, 20 sec rest, 150, 15 sec rest, 50

Main Set:
100 free 10 sec rest, 50 easy, 4 x 50 (fast), 5 sec rests
2:00 break
200 free 20 sec rest, 50 easy, 2 x 100 (fast), 10 sec rests
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out

 

 

Swim Workout #4A – 4000yards/meters

 10 x 50 easy, 10 sec rests

8 x 50 moderate, 10 sec rests

6 x 50 hard, 10 sec rests

4 x 100 descending, 15 sec rests

4 x 400 pull/paddles, 30 sec rests

8 x 100, moderate, 10 sec rests

 

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