Warm up
300 free
4x125 rolling IM
4x50 free on 1:00
200 free on 3:15
3x50 free (faster than previous 50s) on 1:00
300 free: 30 sec. rest
2 x 50 free (even faster) on 1:00
400 free: 30 sec. rest
50 free (sprint)
4 x 100 free: odds pull, evens kick with 15 sec. rest
Cool Down
200 free
Total Yards: 3000
The best lower core workout are those that include each of these aspects and focus on overall fitness of your body. Your abdominal are part of your "core", which includes all of the muscles in your trunk and pelvis area. When you do exercises for your core, you strengthen all the muscles in a way that keeps them working together.
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