WARM UP
FOLSOM/RANCHO:
1 mile run
SACRMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
10 jumping jacks
5 Russian KB swings
2 alternating sprinters lunge with rotation
SKILL
FOLSOM/RANCHO:
25 yard freestyle (15 strokes Folsom) – breath every 3
50 free (30 strokes) breathing every 3-5 per 25 (15 strokes)
75 free (45 strokes) breathing 3-5-7 by 25 (15 strokes)
100 free (60 strokes) breathing 3-5-7-9 by 25 (15 strokes)
*rest between distances as needed to complete breathing cadences.
SACRAMENTO/ROCKLIN/WHITNEY:
L sit rope pull ups
5 x 5
*Scale by leaving feet on the floor
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For time with partner:
8 x 100 yd freestyle relay (100 stroke Folsom)
*Each partner will perform 4 legs of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
8 rounds for time with partner:
25 American KB swings
250 meter ski
*Each partner will perform 4 rounds of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.