Repeater - Arm Day

As normal, warm-up using a variety of strokes (5-7 min). Then plan 20 minutes for the Main Set (included suggested recovery). Suggestion: repeat the entire set 2-3 times.

  • 1 Min. Water Run with full stride at a cadence of 60-70 RPM (repeat below = 'repeat *')
  • Punching (uppercut): 20 sec (80-85%) / jog easy effort (75%) 20 sec. Repeat 4 times (2 minutes)
  • Repeat *
  • Water Walk: 1 min at 80% effort/30 sec. recovery. Repeat 3 times.
  • Repeat *
  • Sprint Runs 15 sec (80-85%), quicker stride with 80+ cadence / jog easy (70%) 25 sec. Repeat 4 times (<3 min). Focus on driving the arm all the way past you hip; use a partial hand and scoop the hand down into the water.
  • Repeat *
  • Breast Stroke (ams only): 20 sec (80-85%) / full body (75%) 20 sec. Repeat 4 times (2 minutes)  Be sure to be in the BS before going to arms only; you'll need the momentum to power the arms correctly.
  • Repeat *
  • Punching (straight shot): 20 sec (80-85%) / jog easy effort (75%) 20 sec. Repeat 4 times (2 minutes) 
  • Repeat *

Cooldown/recovery (5-7 min)