Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends from IU, thanks Abby.

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststroke

Stretch

- Ben

Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

Potential PT #1 – 100 Meter Sprints

Circuit 8 times (or as many times as possible):

Sprint 100 meters

Rest 30 seconds – 1 minute

-K

Potential PT #2 - 200 Meter Swim Sprints

Stretch

Complete these swims as quickly as possible.

Swim 200 Meters – Repeat 3-6 Times.  Rest 3 Minutes between swimming bouts.

Abs/Core:

Flutter Kicks – 200 (4-counts)  Complete these in as few sets as possible

Stretch

- Ben

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Cross Training

Bike (stationary) 15 miles – On a stationary bike this could take anywhere from 35 to 45 minutes, or maybe longer/shorter depending on your capabilities.

Abs/Core:

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Plank 2 x 1 minute

Side Plank 2 x 1 minute (each side)

-K

Potential PT #2 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

Potential PT #1 – Swim or Run

Run 4-5 Miles

OR

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Warm down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben