Last of the "100" Advanced...for now

Last month the theme for my swing class was "100", that left one more workout to get done before April....whoops did it turn into April already? Oh well, they're just swings! Here is my Advanced level class routine.

The video shows the last 4 sets. Two sets of 50 and two sets of 100. On the very last set I tried telling myself that it was easy....(the background noise is the fan btw)



Advanced
20 30 50 100 = 200

1 sw 1 tr x 10 = 20 reps 30/30 (1 min)
2 sw 1 tr x 10 = 30 reps 45/45 (1.5 min)
4 sw 1 tr x 10 = 50 reps 1.25/.75 (2.0 min)
9 sw 1 tr x 10 = 100 reps 2.5/1 min (3.5 min)

8 min warm up 200 swings

worksets w/12kg, two 12's and 16kg

1 sw 1 tr x 10 w/12kg = 20 reps 30/30 (1 min)
20 dbl sw w/12's 30/30 (1 min)

2 sw 1 tr x 10 w/12kg = 30 reps 45/30 (1.25 min)
30 2 hd sw w/16kg 45/30 (1.25 min)

4 sw 1 tr x 10 w/12kgw/12kg = 50 reps 1.25/30 (1.75 min)
50 2 hd sw w/16kg 1.25/30 (1.75 min)

9 sw 1 tr x 10 w/12kg = 100 reps 2.5/30 (3 min)
100 2 hd sw w/16kg 2.5/1 min (3.5 min)

14.5 each rotation 400 swings
repeat

total workout 1000 swings
36 minutes (minus the last 1 min rest period) 25 minutes of work, 11 minutes of rest


PS you may notice that I use both "45" and ".75" to describe the same timed interval. One is 45 seconds, and the other is.75 min.....same thing