WARM UP
1 mile run
SKILL
4 x 25 yard freestyle (15 strokes)
*Every 3 strokes do a full flip in the water. Rest :30 between 25 yard efforts.
4 x 25 yard backstroke (15 strokes)
*Medium effort, rest :30 after each effort.
DRYLAND
EMOM 10:00:
ODD: 5 pull overs
EVEN: 600 double unders
WORKOUT OF THE DAY
3 rounds for time:
100 yard swim (60 strokes)
25 air squats
15 push ups
5 v ups (on kickboard)
DRYLAND
For time:
800 meter run
30 pull ups
400 meter run
20 chest to bar pull ups
200 meter run
10 bar muscle ups