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, January 20 – 26, 2020 – TriPower Multisport

Workout #1A – 4000 yards/meters

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

Pull Set:
2 x 400 pull, 30 sec rests

Main Set:
3 x 300, 30 sec rests
2:00 rest
4 x 200, 20 sec rests
2:00 rest
5 x 100, 10 sec rests

200 easy cool down

Workout #1B – 2700 yards/meters

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

Pull Set:
2 x 300 pull, 30 sec rest between

Main Set:
2 x 300, 30 sec rests
2:00 rest
3 x 200, 20 sec rests
2:00 rest
4 x 100, 10 sec rests

100 easy cool down

Workout #1C – 1900 yards/meters

 

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

Pull Set:
2 x 200 pull, 20 sec rests

Main Set:
2 x 300, 30 sec rests
2:00 rest
2 x 200, 20 sec rests
2:00 rest
2 x 100, 10 sec rests

 

Workout #2A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
2 x 200, 20 sec rests
3 x 100, 10 sec rests
6 x 50, 10 sec rests

Main Set:
200, 20 sec rest, 150, 15 sec rest, 100, 10 sec rest, 50
1:00 break
150, 15 sec rest, 200, 20 sec rest, 50, 10 sec rest, 100
1:00 break
100, 10 sec rest, 50, 10 sec rest, 200, 20 sec rest, 150
1:00 break
50, 10 sec rest, 100, 10 sec rest, 150, 15 sec rest, 200

200 easy cool down

the progression through each swim should be easy, steady, strong, fast, so on the first interval set you’ll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.

Workout #2B – 2600 yards/meters

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

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

Main Set:
200, 20 sec rest, 150, 15 sec rest, 100, 10 sec rest, 50
1:00 break
150, 15 sec rest, 200, 20 sec rest, 50, 10 sec rest, 100
1:00 break
50, 10 sec rest, 100, 10 sec rest, 150, 15 sec rest, 200

100 easy cool down

the progression through each swim should be easy, steady, strong, fast, so on the first interval set you’ll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.

 

Workout #2C – 1700 yards/meters

Warm Up Set:

3 x 100 (swim, pull, kick)

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

Main Set:
200, 20 sec rest, 150, 15 sec rest, 100, 10 sec rest, 50
1:00 break
150, 15 sec rest, 200, 20 sec rest, 50, 10 sec rest, 100

the progression through each swim should be easy, steady, strong, fast, so on the first interval set you’ll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.

 

Workout #3A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, 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, 30 sec rest
4 x 10, 10 sec rests, descending
1:00 break
400 strong, 30 sec rest
4 x 100, 10 sec rests, descending
1:00 break
400 all out effort

200 easy cool down

Workout #3B – 2300 yards/meters

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

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

Main Set:
400 moderate
4 x 100, descending, 10 sec rests
1:00 break
400 all out effort

100 easy cool down

 

 

Workout #3C – 1800 yards/meters

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

Pull Set:

2 x 200, 20 sec rests
1 x 100

Main Set:
300 moderate
3 x 100, descending, 10 sec rests
1:00 break
300 all out effort

100 easy cool down

 

 

 

Swim Workout #4A – 4000 yards/meters

 300 easy warm up

10 x 100 building, 10 sec rests

500 pull/paddle

1:00 rest

5 x 100 paddles, 10 sec rests

2 x 300 descending, 30 sec rests

3 x 200 descending, 20 sec rests

3 x 100 descending, 10 sec rests

200 easy

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