Friday, August 5, 2011

1000 warm up – 200 swim, 200 pull, 200 kick, 200 IM, 200 drill

8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick

400 Cool down

3 rounds for time:
20 deep-end “muscle-ups” (start from full extension underwater with knees bent ninety degrees)
50 meters pull
50 bent-over stretch cord pulls (or 30 push-ups)
50 meters pull

Cool Down

Great job today!!