WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Streamline kicking under water
*Focus on position of arms tight to ears. Coach athletes to build lung capacity by holding breath and letting air out slow. Stay under water as long as possible.
ROCKLIN:
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
3 rounds for time:
100 yard swim (100 strokes)
50 yard goblet lunge (50 steps)
25 Russian KB swings
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Rest 1:00 between rounds. Score total time.
ROCKLIN:
3 rounds for time:
500 meter ski
50 meter goblet lunge
25 Russian KB swings
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Rest 1:00 between rounds. Score total time.