Saturday, February 9, 2008

Sunday 10th February 2008 – The Speedo Session

Location: Port Beach

Time: 8am

Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2 x parallette’s, bathers and goggles

Warm up: KB Complex

Workout 1
Warm up easy swim (about 50-100 meters out)
1 x leg Pyramid
1 x hands Pyramid

Workout 2
Group 1: 15 pushups on parallette’s, 10 Burpees, 10 KB raises
Group 2:
· Run (max effort) through water till too deep, lifesaver style
· Swim 2 x 25 meters (max effort): polo down, wall turnaround, head down freestyle back
· Run back to group (max effort)
Posted by at

1 comment:

Damon said...

Joel good work on designing the program.

Found the polo swim, kettlebell/pushup/burpee combo difficult for the entire 30 minutes Never been a strong swimmer I realise what I need to do to improve my fitness in this area.

Sundays your program at the beach is all yours again

February 12, 2008 at 9:08 PM

Post a Comment

Subscribe to: Post Comments (Atom)