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, March 23 – 29, 2020 – TriPower Multisport

Workout #1A – 3200 meters/yards

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

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

Main Set:
4 x 100 moderate pace, 15 sec rests
100 fast
2:00 rest
4 x 100 moderate pace, 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
4 x 100 moderate pace, 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

Workout #1B – 2300 meters/yards

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

Pull Set:
200 pull, 30 sec rest
2 x 100 pull, 15 sec rests
200 pull

Main Set:
3 x 100 moderate pace on 15 sec rests
100 fast
2:00 rest
3 x 100 moderate pace on 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
3 x 100 moderate pace on 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

Workout #1C – 1600 meters/yards

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

Pull Set:
200 pull on base
2 x 100 pull on base

Main Set:
3 x 100 moderate pace on 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
3 x 100 moderate pace on 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

 
Workout #2A – 3800 meters/yards

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

Pull Set:
5 x 100 pull, 10 sec rests
5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)
Main Set:
1 x 300 steady, 30 sec rest
3 x 100, 10 sec rests (descend)
2:00 rest
2 x 200 steady, 20 sec rest
6 x 50, 10 sec rests (descend)
2:00 rest
3 x 100 steady, 10 sec rests
12 x 25 sprint, 10 sec rest between each 25

100 easy cool down

 
Workout #2B – 2300 meters/yards

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

Pull Set:
5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)
Main Set:
1 x 200 steady 20 sec rest
2 x 100, 10 sec rests (descend)
2:00 rest
1 x 200 steady 20 sec rest
4 x 50, 10 sec rests (descend)
2:00 rest
3 x 100 steady on base
8 x 25 sprint, 10 sec rest between each 25

100 easy cool down

Workout #2C – 1500 meters/yards

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

Pull Set:
4 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)

Main Set:
1 x 200 steady 20 sec rest
2 x 100, 10 sec rests (descend)
2:00 rest
1 x 200 steady 20 sec rest
4 x 50, 10 sec rests (descend)

100 easy cool down

 

Workout #3A – 3700 meters/yards

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

Pull Set:
100, 200, 300, 200, 100

Main Set:
20 x 100 on base with a 1 minute break after every 5th one

Workout #3B – 2200 meters/yards

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

Pull Set:
100, 200, 200, 100

Main Set:
12 x 100 on base with a 1 minute break after every 4th one

 

 

Swim Workout #4A – 5000 yards/meters

Warm Up Set:

4 x 250 (swim, kick, pull, swim)

Pull Set:

6 x 150 on base

Main Set:

6 x 100, 15 sec rests (easy)

300 negative split

6 x 100, 15 sec rests (medium)

300 negative split

6 x 100, 15 sec rests (hard)

30 seconds rest

300 hard effort, 1 minute rest

400 easy effort

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