SWIM WOD

1. Warm Up

• Tread Water, 3-5 minutes

2. Drills

• Water Polo Swim, 2 reps
• Back Stroke Roll, 2 reps

3. Work Capacity - 4 rounds:

• 5 minutes, max distance (sidestroke)
• Drown proofing, 3 min active rest between rounds

4. Durability

• 4x50m Freestyle
• 30 sec Recovery