WARM UP
1 mile run
SKILL
4 x 75 yard swim (45 strokes)
-Breath every 3 on first 25, every 5 on second 25, and every 7 on 3rd 25. Easy kick on back after 3rd 25 to cool down, then rest 1:00.
DRYLAND VERSION:
For completion, partition as needed:
40 ring rows
30 DB rows (15 per arm)
20 assisted chest to bar pull ups
10 strict T2B
WORKOUT OF THE DAY
For time:
50 yard swim (30 strokes)
40 mountain climbers
10 alternating DB squat snatch
100 yard swim (60 strokes)
40 mountain climbers
10 alternating DB squat snatch
150 yard swim (90 strokes)
40 mountain climbers
10 alternating DB squat snatch
RX: (50/35)
55+: (40/30)
Lv2: unbroken swims on all sets
*Practice breath capacity in the skill. Athletes can scaled the breathing if needed, but the goal is to find a challenging breathing cadence by round 3.
DRYAND VERSION:
3 rounds for time:
500 meter ski
40 mountain climbers
10 alternating DB squat snatches
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Push the ski. 10:00 time cap.