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  • Program Latihan

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    Septiawan Prasetyo Nugroho
    6 views1 page
    The document outlines a training program over 5 days consisting of warm up exercises, drills focusing on different strokes and kicks, and cool down exercises. On Monday the program includes warm up, freestyle with fins and board, pull and kick drills, and cool down. Tuesday has warm up, single arm drills, swimming, and cool down. Wednesday focuses on kick sets, pull exercises, and cool down. Thursday includes warm up, kick sets, pyramid set, and cool down. Friday finishes with warm up, kick and pull sets, and cool down.

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    program latihan

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    Program latihan

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    The document outlines a training program over 5 days consisting of warm up exercises, drills focusing on different strokes and kicks, and cool down exercises. On Monday the program includes warm up, freestyle with fins and board, pull and kick drills, and cool down. Tuesday has warm up, single arm drills, swimming, and cool down. Wednesday focuses on kick sets, pull exercises, and cool down. Thursday includes warm up, kick sets, pyramid set, and cool down. Friday finishes with warm up, kick and pull sets, and cool down.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Program Latihan

    Uploaded by

    Septiawan Prasetyo Nugroho
    The document outlines a training program over 5 days consisting of warm up exercises, drills focusing on different strokes and kicks, and cool down exercises. On Monday the program includes warm up, freestyle with fins and board, pull and kick drills, and cool down. Tuesday has warm up, single arm drills, swimming, and cool down. Wednesday focuses on kick sets, pull exercises, and cool down. Thursday includes warm up, kick sets, pyramid set, and cool down. Friday finishes with warm up, kick and pull sets, and cool down.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    Program Latihan KU V

    Senin 3 Agustus Selasa 4 Agustus Rabu 5 Agustus


    Warm up 300 300 Warm up 400 400 Warm up 400 400
    Kaki bebas miring 50x8 400 Kaki bebas pakai fins 5x100 500 Kaki bebas 100x5 500
    Kaki bebas pakai papan dan fin Drill 1 tangan 50x4 200 Kaki kupu miring 50x8 400
    5x100 500 Menyelam 25x4 100 Tangan kupu 50x6 300
    Pull push 1 tangan 50x6 300 Bebas 100x5 500 Bebas 100x3 300
    Kaki punggung 50x6 300 Bebas 50x10 500 Kupu 25x4 100
    Gaya ganti per 25 100 Coll down 100 100 Coll down 200 200
    Coll down 200 200
    Total 2100 Total 2300 Total 2200
    Kamis 7 Agustus Jumat 8 Agustus
    Warm up 400 400 Warm up 400 400
    Kaki kupu 100x5 500 Kaki bebas miring 50x8 400
    Kaki dada 100x5 500 Kaki bebas 50x8 400
    Pull bebas 10x10 100 Kaki kupu 50x8 400
    Piramid 300 300 Bebas 50x6 300
    Kupu 25x8 200 Dada 50x6 300
    Coll down 200 200 Kupu 25x4 100
    Coll down 200 200
    Total 2200 Total 2400

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