Tuesday, December 1, 2009

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

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