WARM UP
1 mile run
SKILL
8x25s (Folsom 15 strokes) on 30 seconds rest
2 easy, 4 moderate, 2 at ‘race 350 pace’
ROCKLIN/WHITNEY/SACRAMENTO:
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
400 yards for time (Folsom 2 lengths of buoy line)
*buyout of 50 hollow rocks after time trial
ROCKLIN/WHITNEY/SACRAMENTO:
For time:
1600 meter ski
30 toes to rings
1600 meter row
30 abmat situps
3 mile bike
*30:00 time cap.