WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
-
10 calorie row
-
2 wall walks
SKILL
FOLSOM/RANCHO:
Not for time, do not partition
50 yard easy freestyle (30 strokes Folsom) – breath every 5
25 yard backstroke (15 strokes Folsom)
25 yard breaststroke (15 strokes)
25 yard backstroke (15 strokes)
25 yard breaststroke (15 strokes)
50 yard free (30 strokes) – breath every 5
SACRAMENTO/ROCKLIN/WHITNEY:
5-4-3-2-1 weighted strict pull-ups (or hardest variation)
*build to 1 rep max weight.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
4 rounds, not for time:
2x25s (15 strokes) moderate pace
100 (60 strokes) max effort
50 easy recovery
*rest as needed – make the 100 (60 strokes) a max effort each round
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
500m row
30m HS walk
750m row
20m HS walk
1000m row
10m HS walk
*20:00 time cap.