Wednesday, November 25, 2009

SWIM WOD




1. Warm Up
  • 200m - Sidestroke
2. Moving Support Perception Drills (2 sets each)
  • 1 arm sculling out front > 25m freestyle
  • 2 arm sculling with raise support > 25m freestyle
3. Work Capacity - 5 rounds for time:
  • 50m freestyle
  • Pullups, 5 reps
  • Pushups, 10 reps
  • Squats, 15 reps
4. Durability
  • 200m Sidestroke