WARM UP

5 x rolling 100 meter row
*Every meter +/- 200 meter run.

SKILL

N/A

WORKOUT OF THE DAY

FOLSOM

1000 meter row
1 mile run
Buoy line swim
1 mile run

SACRAMENTO

1000 meter row
1 mile run
500 yard swim
1 mile run

ROCKLIN

1000 meter row
1 mile run
1000 meter row
1 mile run