WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Accumulate 100 yards of flutter kick on back
*Try to hold streamline position with hands.
ROCKLIN:
Accumulate 100 hollow rocks
*Rest as needed.
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
For time:
21 db thrusters
150 yard/stroke swim
15 db thrusters
100 yard/stroke swim
9 db thrusters
50 yard/stroke swim
ROCKLIN:
For time:
21 db thrusters
600 meter ski
15 db thruster
400 meter ski
9 db thruster
200 meter ski
RX: (50/35)
55+: (40/30)
*Each athlete will need 2 dbs for this workout. The goal is for the thrusters to be done in as few sets as possible and for the swim/ski to be at a consistent pace. Advise athletes to breath every other stroke in the water to maintain a normal breathing pattern and control their heart rate. 15:00 time cap.