New Collection: Openwater
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New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
New Collection: Openwater
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over $100 *Except Alaska and Hawaii
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Weekly workout plan: DAY 2

More and more coaches recommend alternating larger volume low or moderate intensity workouts with high intensity workouts, with the goal of improving athletes' strength and endurance.

More and more coaches recommend alternating larger volume low or moderate intensity workouts with high intensity workouts, with the goal of improving athletes' strength and endurance.

Following our workout geared towards the crawl technique, in this second session we're giving you a high intensity workout to increase your aerobic capacity and improve endurance.

 

DAY 2

HIGH-INTENSITY TRAINING


MATERIALS

2 MILK CARTONS
A TOWEL OR BLANKET

 

WORK OUT

FOUR SEQUENCES IN THE CIRCUIT.
Each exercise is given a set duration 45 second rests between exercises and 3 minutes between sequences.

 

1. 

10 SUMO SQUATS

With your legs a little more than shoulder-width apart and a carton in each hand, squat down keeping your back completely straight until the cartons touch the ground just below your torso between your feet.

Right after finishing the last squat, stand with your feet together and lift the milk cartons from the ground until your arms are completely outstretched for 30 seconds. You should lift the cartons with them at your side dragging along your body, from your legs all the way up to above your head, until your arms are completely extended.

NOTE: This exercise should be performed as quickly as possible, both the 10 squats and lifting the cartons. Try to do as many repetitions as possible within the 30 seconds. The complete exercise will be 10 squats, 30 seconds of lifting cartons, 10 squats and 30 seconds of lifting cartons. No rests between any of the 4 parts.


2.
 

30 SECONDS OF SKIPPING

Skip in place, with high knees and with your ankles engaged so that your feet are protected when you bounce off of the floor. Then, lie on the floor on a towel or blanket (something that your whole body can fit on) and put your hands on the floor in front of your body.

For this exercise, you will press your hands into the ground so that your body slides forward on the towel until your hands and shoulders are at the same level, and then go back to the starting position. This exercise will also be done for 30 seconds.


NOTE: This exercise should be performed as quickly as possible by performing as many repetitions as possible of each exercise during the 30 seconds. The order will be 30 seconds skipping, 30 seconds on the ground, another 30 seconds skipping and 30 seconds on the ground again. You should do all of this as a single exercise, without resting in between exercises and stopping at the end of the second sequence.

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Place the measuring tape over the widest part of your chest.

Hold one end of the measuring tape in place and circle your chest, keeping the tape straight, until the tape reaches your starting point.

Get a book, a hand mirror and a pencil.

Take off your shoes and anything you wear on your head.

Look for a level surface to stand on with a smooth wall behind you.

Stand in front of the wall with your feet together.

Balance the book on your head and press it against the wall. Use the mirror to check that it is in a horizontal position and well centered. Mark the position of the top of your head on the wall with pencil.

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