WARM UP
1 mile run
SKILL
Backstroke practice
3 rounds:
:30 kick on back
:30 rest
3 rounds:
:30 of 5 kicks slide arm glide
:30 rest
DRYLAND
5 minute wall sit as a class
*Must pass 20lb wall ball back and forth along the line.
WORKOUT OF THE DAY
For time:
25 yard freestyle (15 strokes)
25 yard back stroke (15 strokes)
5/5 single arm hang C & J
50 yard freestyle (30 strokes)
25 yard backstroke (15 strokes)
10/10 single arm hang C & J
75 yard freestyle (45 strokes)
25 yard backstroke (15 strokes)
15/15 single arm hang C & J
100 yard freestyle (60 strokes)
25 yard backstroke (15 strokes)
20/20 single arm hang C & J
DRYLAND
10 rounds for time with partner (must alternate completed rounds:
12 double DB deadlift
9 double DB hang cleans
6 double DB STO
RX: (50/35)
*While partner 1 does full round, partner 2 must hold plank position. Score total time.