CrossFit and Swim
Swim with dry land
age group swim strength workouts
deadlift with dumbbells
early bird triathlon
group strength workout
hotel travel workouts
masters swim workout
masters swim workouts
run swim workout
triathlon swim workouts
triathlon track workout
Hotel Hampton Home 2 Suites Workout
June 13, 2019
Quick Dumbbell Workout
June 11, 2019
Hampton Inn Hotel Workout
October 30, 2018
Treadmill 60 min tough workout
October 1, 2018
Brenau U swim with dry land
Hotel Workout- dumbbells needed.
August 12, 2018
2000 yd swim workout - short on time
August 4, 2018
Hotel transition work
April 24, 2018
April 19, 2018
Welcome to JackRabbitCoaching Sample Workouts
February 16, 2014
June 12, 2014
500 warm up
4 x 50's under water 12.5 yards, scull feet first 12.5 yards, sprint back 25 :10 R
300 pull, every 4th 25 is underwater crawl (not dog paddle)
4 X 50's (IM order) stroke down 25, free back 25 on the 1 min.
300 drill L arm, R arm, scull (head up, light kick, hands in line w shoulders), swim, by 25.
4 X 50's all out on the min. REAL FAST!
300 swim count strokes every 4th, try and take 1 off on each of the 3 25's.
4 X 50's kick, build speed throughout the 25.
300 swim, easy, breathe by 25 every 3rd, and 5th.
4 X 50's pull no walls, flip and miss on the min.
100 back stroke easy. = 2800