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 3 – 9, 2020 – TriPower Multisport

Swim Workout #1A – 4000 yards/meters

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

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

Main Set:
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
200 building (getting a bit faster each 50)
rest 1:00
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
200 negative split (second 100 faster then first 100)
rest 1:00
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
200 building (getting a bit faster each 50)
rest 1:00

200 easy cool down

Swim Workout #1B – 2500 yards/meters


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

Pull Set:
10 x 50 pull (using paddles and pull buoys), 10 sec rests

Main Set:
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
100 building (getting a bit faster each 50)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
100 negative split (second 50 faster then first 50)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
100 building (getting a bit faster each 25)

100 easy cool down

Swim Workout #1C – 1800 yards/meters

Warm Up Set:

3 x 100 (swim, kick, pull)

Pull Set:
6 x 50 pull (using paddles and pull buoys), 10 sec rests

Main Set:
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 15 sec rests

Swim Workout #2A – 4000 yards/meters

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

Pull Set:
2 x 200, 20 sec rests
6 x 100, 10 sec rests

Main Set:
200, 25 sec rest
6 x 100, 15 sec rests
1:00 rest
200, 20 sec rest, 4 x 100, 10 sec rests
1:00 rest
200, 15 sec rest
2 x 100, 5 sec rests
1:00 rest
200, 30 sec rest
1 x 100 all out

100 easy cool down

 

Swim Workout #2B – 2600 yards/meters

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

Pull Set:
2 x 200, 20 sec rests
4 x 100, 10 sec rests

Main Set:
200 free, 20 sec rest
4 x 100, 15 sec rests
1:00 rest
200 free, 20 sec rest
2 x 100 free, 10 sec rests
1:00 rest
200 free, 20 sec rest
1 x 100 all out

100 easy cool down

Swim Workout #2C – 1800 yards/meters

Warm Up Set:

3 x 100 (swim, kick, pull)

Pull Set:
200, 20 sec rest
2 x 100, 10 sec rests

Main Set:
200 free, 20 sec rest
2 x 100 free, 15 sec rests
1:00 rest
200 free, 20 sec rest
2 x 100 free, 10 sec rests
1:00 rest
200 free, 20 sec rest
1 x 100 all out

Swim Workout #3A – 4000 yards/meters

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

Pull Set:
1 x 300, 30 sec rest
2 x 200, 20 sec rests
3 x 100, 10 sec rests

Main Set:
400 moderate, 45 sec rest,  4 x 10, 10 sec rests, descending
1:00 rest
400 strong, 45 sec rest, 4 x 100, 10 sec rests, descending
400 all out

200 easy cool down

Swim Workout #3B – 2600 yards/meters

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

Pull Set:
1 x 300, 30 sec rest
1 x 200, 20 sec rest
2 x 100, 10 sec rests

Main Set:
300 moderate, 30 sec rest, 3 x 100 10 sec rests, descending
1:00 rest
300 strong, 30 sec rest, 3 x 100, 10 sec rests, descending
300 all out

 

Swim Workout #3C – 1900 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
1 x 200, 20 sec rest
2 x 100, 10 sec rests

Main Set:
300 moderate, 30 sec rest, 3 x 100 10 sec rests, descending
1:00 rest
300 strong, 30 sec rest, 3 x 100, 10 sec rests, descending

 

Swim Workout #4A – 4000 yards/meters

 300 easy

2 x 150, 15 sec rests (easy)

6 x 50 easy, 10 sec rests

4 x 50 hard, 5 sec rests

4 x 400 descending, 45 sec rests

100 easy

4 x 100 descending, 15 sec rests

6 x 50 moderate, 10 sec rests

4 x 50 hard, 5 sec rests

4 x 50 moderate, 10 sec rests

100 easy

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