WHITE vs BLUE

Shoulder Injury prevention article

I think that the following article can help a lot of people.

Check it out!

Monday's workout

2x { 200 swim, 4x50 drill/swim
8x75 1-4 kick, 5-8 build
5x200   (2 swim, 2 pull, 2 75 free/25 stroke)
1x500

Saturday's workout

2 times:
200 swim
2x100 kick r/l/b/s

2 times:
300 pull
6x25 1-overkick, 2- underwater kick
100 easy

3times:
4x75 best average (1- free 2- kick 3- choice)

200 easy

Friday's workout

300 swim
2x150 50 drill/50 swim/50 overkick
3x200 pull
8x75 stroke/free/stroke, free/stroke/free
100 easy

2times:
4x25 fast, easy kick
50 fast kick
4x25 fast/easy swim
50 fast

200 easy

Thursday's workout

3times:
150 swim
3x50 underwater/swim

8 x 25 kick vs.

2 times:
4x50 stroke/free
4x25 sprint
2x100 pull
4x75 IM, overkick

100 easy
100 broken
100 easy

Wednesday's workou

4times:
100 swim
50 side kick
2x4min kick (40 easy, 20' fast)
400 neg split
2x200 pull
300 swim
2x150 overkick/easy/fast
200 easy